BIKE: abt 38 miles in 2hr 15 mins. Got up early for this one, which focused on long intervals at 75% and ILT drills. I still suck at ILT's, need to work on those, no doubt my catch at the top of the pedal stroke is not smooth. Think big circles! This ride felt good, invigorating even. Still no HR monitor, so I'm using perceived exertion.
RUN: 2.2 miles in 20 mins, goal was an easy brick at 60-70%. This was even more invigorating, and I felt fantastic afterwards. Hungry too. I focused on form, and once I got away from the busy streets I was able to listen for the scuf-scuf sound of a shoe dragging. I noticed it more on the forefoot than the heel. Another note is that my regular shoes also have an outer heel wear pattern, so maybe I wear down the heel walking?
Again tested 1 scoop ea of Cytomax and Perpetuem in one bottle, this time also having a plain water bottle. Afterwards, I forced down even more water along with a protein smoothie. I think this hydration helped with recovery and alertness the rest of the day.
I made it to bed early last night, after wanting a nap all day long. Slept much better too, so maybe I just had a bad night Monday. Just before heading to bed, I realized that putting my next long run on Thursday was not the best idea. In plan, I would run 3 loops of FP, 1 with the group and maybe a second with B, then a third alone. The problems were that those loops might not be at my ideal pace, I would have to go to work afterwards (no nap!), and it's close to Saturday's long run. So I switched Sunday's long bike to today, moved Thursday's long run to Saturday, and put Wednesday's 65 min bike after the swim on Sunday. That gives the legs a rest day on Friday.
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