ride

today went out for an ez 75 min ride with hubby and son. Son wanted to show hubby where we rode on sunday. so we went 10 miles out and back on hills. Baby boy (10 yo) increased his hill pace by 1 mph!!! so proud of him!!

20 miles in 75 min at 16.7mph
avg HR 153
Max HR 174
TE 3.8 (Yipee)
avg cadence 76
elevation gain 1106 total


after ride went to Stretching your life with Kim Ortloff to get worked on. The hiking/running in the mtns threw out my SI joint again and was causing some discomfort in my left glute but with a good elbow i feel a lot better!  I seriously do not know how i would be able to do as much as i do without Kim! She is such a blessing and helps me stay injury free so I can chase my dreams!!!

Breakfast: (830)
qivana shake with water 8 oz

pre ride gatoraid prime (9)
half way point 1 gu (935)

lunch (1145)
2 boiled eggs
chicken grills 8 oz
banana
unsweetened tea

snack (3p)
3 deviled eggs with homemade mayo as below:
Basic Paleo Mayo Recipe

• 2 farm fresh pastured** eggs
• 2 cups light olive oil
• 2 tablespoons apple cider vinegar (or fresh lemon juice)
• 1 teaspoon fine celtic sea salt

Optional additions to basic paleo mayo recipe:

• 1 teaspoon dry mustard
• 1/4 teaspoon cayenne pepper

Instructions:

1. Combine the eggs, vinegar, salt, mustard (if using) and cayenne (if using) in a blender*** and pulse a few times until frothy.
2. With the blender running, add the olive oil a little at a time – almost drop by drop at first – until an emulsion starts to form.
3. Continue adding the rest of the oil in a slow, steady stream.
4. Add more salt or other ingredients to taste.
5. Store, tightly covered, in the refrigerator for up to 7 days.)