Fri 31 Dec 10 (AM) [BRICK]

2:15 hour 40 mile Tri-Bike (Cannondale) ride to Chaney Rd and back (50F long sleeve UA w/ windstopper and long sleeve jersey on top, booties, Oakley type shades). (Got a little tired at 20 mile point & towards the end). followed by 1 hour 6 mile run to base n back. (60F long sleeve Ala thermal top, long Nike tights, Oakley type shades, hammer visor)

Pre: Myoplex/ 50F sunny

Ride: 2- 22 oz water, 4-5 perpeteum solids, 1 GU/vanilla

Run: 1 Snickers Marathon bar (melts in mouth good), 3-4 Perpeteum Solids, 1 GU vanilla, 1 grape Fruit Leather (I like the saliva producing quality of the tart fruit leather)

Slow pacing in the first miles of the run worked out pretty well (9:45-10 min miles)
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