Morning mush

1/2 turkey sandwich

1/2 Clif Builder Bar before swim

1/2 Clif Builder after swim

Yogurt, hemp protein, hemp nuts, Clif Mango/Orange immediately when I got back

Bowl of lentils with shredded chicken

More lentils and shredded chicken

1/2 cup yogurt

Evening salad (lettuce, olive oil, vinegar, cayenne)

Handful of almonds during the day

Water: about a gallon - 2 x 20 ounce on the bike, was good

Workouts:
Bike to Boulder 1:22:33, 12.9 mph, 17.8 miles, HR 142
Swim 1 hour with Stacey
Bike home 1:12:44, 14.7 mph, 17.82, HR 148

Notes:
Got inspired by a biker on the top of South Boulder Road, eventually caught up with him on 287 but he did pass me up the hill. Which is cool, I have a 7 lbs backpack, am 20 lbs overweight on a slow bike that is 10 lbs heavier than the race bike. So I still feel pretty good about catching up with him, he'd have no shot if I was on peddles :). Even now, when I am overweight. Hmm, still can get the heart ticking at 187, not for long though, perhaps 30 seconds or so. I still think it's a good thing to get it there once in a while, just to flush the crud out.