training 6-29-13

Folsom Canal, 22.5 miles. QuestXS (open cockpit). N-29.6, S-31.1. First time over 30 in the slow configuration with a 30.35mph total average. Looks like I've resurrected myself from the dead again. Given my history, I worry, "will this be the hole I can't dig myself out of?" With no more maximum efforts until Battle Mountain it should be smooth sailing from here. I trained on a caloric deficit but with a higher percentage of carbohydrates so so far, so good with that.