Four Hours on the Trainer is Worth Six Hours on the Road

Long, long workout today.  Four long hours on the trainer.  But according to Coach Troy, "four hours on the trainer is worth six hours on the road".  Good enough for me.

Food:

• Breakfast:  Fruit / protein smoothie.  Decided to add in a blueberry bagel and cream cheese to fuel up for my morning workout.
• Lunch:  Garden salad with some chopped chicken breast.
• Dinner:  Out to dinner with the wifey.  BJ's Brewhouse.  Jambalaya, and a couple beers.  Yum.

Exercise:

• 4 hour ride on the trainer.  Spinervals 45.0 - Showdown at the Coyote Corral.

Today's weigh-in:  189.4