FRIDAY, SEPTEMBER 26th, 2008

Did not complete the session this morning, pulling out after my ride. Could not face up to the run. Had ambitions of performing it in the evening, but could not muster the energy. Must try to get a few more runs in before the 10k next Saturday (not that my fitness can improve too much in 7 days, however it will be good to get the legs turning over).

TT up Bobbin Head again. Rode a little smarter, utilising the flatter start by building up speed and getting up to my Maffetone limit earlier than last time. I feel sure that I will be able to break 10min soon

TRAINING:

AM: 2hour cycle (63.9km). Avg HR 150BPM. Avg Speed 31.9kph. Included Bobbin Head TT. Included 4 x 30sec 'single leg' drill each leg + 4 x 1min 'scrape' drill.

Bobbin Head TT (southern slope)
1) Maffetone Intensity Limit (162BPM limit)
2) 10:32min (3.90km). Avg HR 159BPM. Avg Speed 22.2kph.

Core:
1) Supine Cycle. 60/60/60
2) Bridge. 3 x 45sec holds

MIDDAY: 40min spin. Avg HR 156BPM (MAX 190)