Lovely clear morning, with the sun peaking over the horizon as I left for the morning ride. Vlad S was running the half marathon (9th place, with Tom C in 5th, making 2 ERS athletes in the top 10!) so i was without a cycling buddy.

Headed down Military Rd and Pittwater Rd, up through West Head and Akuna Bay, Terry Hills, Bobbin Head Rd, then return via Pacific Highway. Plenty of good climbing. Felt quite fatigued towards the end. Avg speed was strong (particularly with the hills). The most amazing thing was that I didnt have to stop my watch at a traffic light until the 3:05 hour mark. Mixture of good roads and good fortune.

Spin left me baked. Ate and slept upon returning home.

TRAINING:

AM#1: 3hour 20min cycle (104.5km). Avg HR 153BPM. Avg Speed 31.3kph. Included 5 x 30sec 'single leg' drill + 5 x 1 min 'scrape' drill.

AM#2: 90min spin. Avg HR 147BPM.