I woke this morning feeling pretty good considering yesterday's ride. Stairs were OK, legs not too stiff, maybe one or two very minor sore spots, but really not bad. Definitely happy with the nutrition plan, especially the endurolytes -- they absolutely take the "trashed" feeling away from the equation.
Today was a swim and a run, the run contingent upon how I was feeling after yesterday. As for the swim, I kind of felt like only swimming 30 minutes, but that didn't last long. I ended up with 50 minutes that included 3x500, a fast 250, 3x100 and lots of drilling because my form felt like crap (though shared a lane half the time, which usually throws me off a bit). Times were OK for the effort level.
Similarly to the swim, I only felt like a small run, but that also went by the wayside after starting. I ended up running to the track and doing a 3-mile continuous step down run, intending near marathon pace (7 min.). This became 6:50, which felt easy, then 6:37 and lastly 6:25. All felt good and smooth, which made me very happy.
This afternoon, I took a relatively easy 60 minute spin on the bike. I went high RPMs on big ring/small gear up the hills, loosened up around 7 miles, and picked up the pace quite a bit and felt good. 17 miles.
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