Sunday - 2:15 ride + 6.2 mile run (1 loop in nocatee)
Ride was solo - after warm-up, main set 3x's5 x 1 min on/1 min off
5 min Z3 w/ 65-70 cadence (heavy gear)
5 min EZ spin. Then repeat.
What a leg burner!
1 loop descending run - 3 miles comfortable (perceived exertion - holding around 8-8:10 min/mile pace), then 3 miles descending from 7:45- 7:25 min/mile. Took a 2 minute walk break at 3 miles to lower the heart rate and to my form back in line.
Nutrition facts(for the entire smoothie - you do not have to drink all 40 ounces or however much "volume" you make. I recommend consume 1/2-3/4ths smoothie and combine with other foods to make it a meal so that you are getting around 30 g protein post workout with around 60-75g carbohydrates (depending on the workout). This doesn't all have to be at once as I like to have my smoothie and then a smaller "meal" soon after or a lighter smoothie and a bigger meal. I typically can only enjoy about 3 cups (in my big cup - or 24 ounces) and I freeze the rest in a cup to enjoy the next morning or later in the day as a snack. I always combine my "meal" smoothies with another ~25-30g of carbs either with the smoothie, like cereal or a piece of bread or in a meal a few hours later. I have never done the nutrition facts for my smoothie before but I wanted to provide it for you in case you were interested. I typically add anything and everything that sounds good and will help nourish my body and because of that - I don't "count" quality foods.)
Sugars: 30g (natural)