Riding without my training partner Vlad S, I headed up the Pacific Highway to Brooklyn Bridge and back. 90mins out then 90 back saw me come home right on 3 hours. Lots of cyclists out this morning. The weather was perfect- nice and sunny with sligtly wet roads being the only reminder of the wet conditions over the past couple of days. Nice climb returning from Brooklyn and a fast descent back down the highway.

Cardio felt strong, legs a little fatigued (they will increase in strength endurance gradually) and back getting stiff towards the end. Double spin chaser after ride. No Yoga today as I have a stack of study to get through.

TRAINING:

AM#1: 3 hour ride (92.4km). Avg HR 147BPM. Avg Speed 30.8k/h. Included 5 x 30sec 'single leg' drill each leg + 5 x 1min 'scrape' drill.

AM#2: 90mins spin. Avg HR 153BPM.