Smashing down with rain this morning, and I was suprised to see Rachel Galetti, Luke Hannan, Steve Bridson and James Black at Lane Cove for running club. Real troopers. 40min run with a few surges. Kept Avg HR down however it did spike up a fair bit on the faster stretches. Double spin was once again taken at an easier pace. I did feel a little tired throughout the session so did not push the body too much. This explains the lowish HR average. My body will thank me over the next few days.

TRAINING:

AM#1: 40min run (8.15km). Avg HR 144BPM. Avg Pace 4:55/km.

AM#2: 90min spin. Avg HR 139BPM.