Sunday's Breakfast and Workout

Green Smoothie - thank you Thug Kitchen!! Eat like you give a %^@#

1 cup kale

1 cup spinach

1 banana

1 cup mixed fruit (I used peaches, mango and pineapple - can use anything you have, fresh or frozen)

1 cup non-sweetened almond milk

1 cup water

Makes enough for two.

Oatmeal with flax-seed and 1/2 apple

1 cup black coffee

Workout: 2 hour trainer ride (because of a monsoon outside) and 15 minute run.

Bike

WU: 10-min easy spin

Then did Coach Troy Time Trial Special 2.0. Adjusted gearing to avoid Z4&5. Felt good.

Finished with 3 x 10-min Z3.

157, 157, 158 for ave HR.

Nutrition: 2 bottles of water and 2 Stinger gels.

Run

WU: 3 min build into effort

MS: 1 mile aiming for sub 9:00/mi or any faster that you can go

CD: Remainder of time cooling down to walk

1-mile: 8:36, ave HR 163, max HR 171

Pooring rain. Track flooded near tennis courts. About .5 foot of water for 10-20 ft. 

No fluids.

Stretched and drank recoverite after workout.