Was happy to have a base ride with Vlad S (back from Brisbane) this morning. The company helps. Cruised all over the Northern Beaches. Up the pacific, down Bobbin head, through Akuna, up to Palm Beach, then back along Pittwater Rd, via Manly and home to Cammeray. Cracked the 100k for the first time since I first started riding (I think I actually got lost that time). Encounterd some spitting rain over the last 2 hours. Over that period of time it was enough to leave us quite wet and muddy, however spirits were not dampened.

Felt quite strong, and double spin following the ride did not bother me at all. In fact, as long as I had a steady supply of food and drink I could have kept going. This may have worked against me as I felt I went a little too hard in the spin room (as indicated by elevated avg HR). Ill see how I am tomorrow.

TRAINING:

AM#1: 3hour 20min cycle (102.3km). Avg HR 144BPM. Avg Speed 30.6kph. Included 2 x 30sec 'single leg' drill + 2 x 1 min 'scrape' drill.

AM#2: 90min spin. Avg HR 159BPM.