Bean sweat

It's a sunny beeeeeutiful day here.  I went to Booth Hill road to clean out my lungs on some hills.  Warm up then 6 x 2 minutes moderate 2 minutes eye popping hard then cool down.  Girl Talk has a new album.  It does the trick.

I then went to my Coach's for a little wattage test.  It involved me biking as hard as I could for 1, 2, 6, and 12 minutes to see if I have the power to complete the race before cut off so we know if I need to train time or power.  I got the power!

 The Swim cut off is 2:20 and I can make that.  The bike cut off is 10:30 hrs after start.  So that's 9 hrs if I swim for 1.5 hours.  That means I need to keep above 13mph, which should be doable.  We'll do a 100 mile ride in the next little bit so I can get over that mental hurdle.  The test was sweaty but good.

 In other news I've made some delicious eating breakthroughs:

1. Fast and easy food and awesome take along lunch = a can of beans + frozen veggies + some tasty sauce! Eat it hot or eat it cold a few hours later.  It's doing the trick.

2. Brilliance is quinoa + feta + parsley + tomatoes

3. Tasty white beans + avocado + tomatoes + cilantro + cholula

4. Mama Mia! Spaghetti Squash + tomato sauce with ground turkey and fennel + parm

It's off to Eugene tomorrow after a bike and a long swim and then into the 10 day crazy that is sandwiching work outs between before 8am, 12-1, and between 5 and dark.  I guess that's called work.  Right.

Also this: