Woke up to pouring rain. Base ride conducted on the home trainer on Vlad Shatrov's balcony watching Olympic Triathlon and Tour de France DVD's. As a result of the great company, chatter and viewing the 3 hours went quite quickly. After that it was off to the gym for a spin.

In the evening Diana and I went to Bikram Yoga at Lane Cove. Fantastic recovery sessions. Alot of the poses really challenge me, but I appreciate the great stretch I get out of it, especially in my hips and back. Felt great after I had rehydrated.

TRAINING:

AM#1: 3 hour cycle (home trainer). Avg HR 151BPM. Included 5 x 30sec single leg drill each leg + 5 x 1min srape drill.

AM#2: 40min spin. Avg HR 152BPM.

PM: 90mins Bikram Yoga