Training did not go according to plan this morning. Busted a flat 58mins into my ride (that was at Mt Kuring-gai- pretty much the furthest away from home I could get). Upon inspection the tyre had a nasty cut through it. The plan was to patch the tube then wrap the $5 note I keep in my kit around the tube to stop the tyre pinching it. However after fiddling around, I almost had it pumped when the valve broke off the tube. Called a taxi and cruised home in comfort. Together with the $100 spent on a new tyre and tubes, it proved to be an expensive training session.

Legs didn't feel bad upon waking. I expected worse after yesterdays speed session, however they did feel fairly fatigued once I started cycling. Avg speed was down during the ride as the first half is mostly up hill and the second half (where I generally pick up the speed) was performed in a taxi. No HR monitor in spin so no data.

TRAINING:

AM: 58min ride (29.3km). Avg Spd. 30.1kph. Included 5 x 30sec 'single leg' drill each side + 5 x 60sec 'scrape' drill.

PM: 40min spin