50/50 morning mush

banana before run

Clif Shot after workout Mango/Orange magic electrolyte potion

cup of yogurt, tablespoon of hemp nuts, tablespoon of hemp protein, tablespoon of sunflower seeds after the run

whole wheat, red pepper, butter, horseradish, chicken breast sandwich

3 bowls of chicken soup with chicken breast and beans over the course of about 5 hours in the evening

Water: 3/4 + gallon

Run:
running out: 24:21, 9'49", 2.481, 162
coming back: 29:01, 12'11", 2.381, 164

Couldn't keep the heart under 155 on the way back. Had to stop several times just to let it drop. Was in 180 range quite a few times. Several reasons I can think of:
1) yeah, I am out of shape
2) I did run on the toes all the way so that may have something to do with the high HR
3) I don't think I was dehydrated but perhaps I should start to carry water with me again. Blood was probably like molasses by the time I was coming back.
4) My red cell count is low (47%)
5) I ran way too fast on the way out. I am not supposed to do 9'49" at 162. Not this time. In about 2 months I should run this speed at 150 or so.

Had about 7 small meals today, not too bad. It's 7:54 pm, I feel quite full.

Week summary (since last Wednesday morning):
swim: 3 workouts
bike: 77.2 miles in 4 sessions
run: 4.86 miles

Damage:
none, although my legs still burn right now (8:09 pm)

Other than the swim, my mileage is pretty far from iron distance :)