Bike and Run

This morning I did and bike and run in corner canyon. I started at the equestrian center and biked up clarks and down ghost. I did a pyramid timed interval on the way up. It consisted of 1-2-3-3-2-1 with the same length recovery after each interval. I also tried to eat something before I started. I had some bike trouble today. My rear derailer was sticking and my rear breaks were clicking.
After the bike ride I ran back up the canyon. I did not get to run as far as I wanted, because I had to get to work, but it was good to get out.
Pre race meal -

• Almonds
• Banana
• Sport drink
  

Post race meal -

• 16 oz chocolate milk
• slice watermelon
• handful grapes
• 1.5 slices of pineapple
• small apple

Bike
Dist -7.22 Miles
Avg speed - 7.4 mph
Max speed - 28.3 mph
Calories - 713
Ascent - 1223 ft
avg HR - 126 bpm
Max HR - 166 bpm

Run
Dist - 5.22 Miles
Avg speed - 6.1 mph
Max speed - 10.4 mph
Calories - 752
Ascent - 645 ft
avg HR - 145 bpm
Max HR - 165 bpm