Coming Together?

On the bike for three hours right into an hour and twenty minute run.
~17 mi/hr on the bike
~7' 50" pace on foot

Probably my hardest and best workout. It ended up being ~55 miles on
wheels and 10 miles on foot. During the ride I ate...

25 oz of my concoction:
• Barley Malt Syrup
• Lime juice with a little rind
• Peach juice
• Sugar
• salt
Basically everything is there to offset the trouble taste of the syrup

25 oz of water...m my drink was stiff to say the least

One pack if shot bloks

1.5 oz yogurt
• Prepping for long workouts, splashing in some protein

1.5 oz hammer gel
• Tired of bloks

I figure it's best to food up on the bike where I can just chill if I
end up over eating. But over loading on the run will probably lead to
major gastro problems and having issues keeping my heart rate down.

For the run I just did water and a scoop of clif electro. Tried to
keep it light. I think I've been over eating on my workouts.

Anyways, post workout meal was l kind of a disaster. Market had no
sweet potatoe salad so I went with a brownie, although it was
delicious, it gave me a headache after I went home and had a slice of
sourdough/butter/maple syrup. Maple syrup is awesome to have around
when you need to sugar something up.

For dinner I'm having beer and I just finished a gnarly raw burger. I
am a firm believer that a rare burger is the only way to go. Plus you
can wipe up all the fat droppings with your fries.

Tomorrow is a rough run day.

Oh yes, I plan to open water swim at least once a week until the event.

toodles