I'm training for a sprint tri as well and I've noticed I'm ravenous after strength training. I'm still figuring out my diet, and how much of what will keep going without feeling like shit or bonking.
Seems to me, that since your diet...
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Bent Over Rows
-And depending on how i feel and how much time i got, i mix in:
10 min hiit or i bike to the gym
light ab workouts between...