Friday, September 4th 2009

woke at 5:00 (slept ok)
today I only have a 4 hour ride scheduled for after work and I did not go for a run which I regreted later in the morning. I feel much better when i run.

breakfast: 2 hard boiled eggs, 3 pieces of whole wheat toast, strong coffee, special K, EAS protein shake
snack: infinitnutrition shake
Lunch: large tuna salad which Aisha prepared for me so it was very good.
Ate lunch at 14:30 — too late
snack before ride: banana, eas protein shake, and infinitnutrition
RIDE: 3 hours
good ride. mario raised my handle bars which made the bike much more comfortable. We rode into the country side of italy so the ride was gorgeous. We were scheduled for 4 hours, but I finished work too late so we started the ride late. The last 30 minutes was in complete darkness
Dinner: small portion of salmon, radishes, and infinitnutrition recovery shake
Comments: Should have run 45 minutes this morning because I felt lethargic and tired for the first hour of work. Ate ok, but too late for lunch. I went to bed too late again last night, around 11pm.
My tribike was much more comfortable today because we raised the handle bar up a notch or two. Good, beautiful ride into the country side of Italy
Total training today: 3 hours