The weather was beautiful this morning- clear and sunny. Rode up to Mt. Kurring-gai overpass (55min) then detoured back through Bobbin Head, partly because it is alot lighter in the mornings, and also to avoid the traffic along the highway.

Decided to do a Bobbin Head TT (60kph speed limit sign to 50kph speed limit sign) keeping my HR under my Maffetone Limit. Pleasantly surprised with the time (sub 11min) as when I used to do this TT flat out I would aim for sub 10, with 9:30 being my best. Id be keen to see what I could do if I gave it a shake in my current condition.

HR way to high in the run. I added the 800m hill ascending from Tunks, however I do not believe this was the cause as it was higher than usual before the ascent. Probably due to some dehydration and warmer weather. Gave spin a crack as I felt good. Will pull the intensity back tomorrow.

TRAINING:

AM: 2hour cycle (62.8km). Avg HR 153BPM. Avg Speed 31.3kph. Included Bobbin Head TT. Included 5 x 30sec 'single leg' drill each leg + 5 x 1min 'scrape' drill. PLUS 50min run off the bike (12.7km). Avg HR 166BPM. Avg Pace 3:56/km.

Bobbin Head TT (southern slope)
1) Maffetone Intensity Limit (162BPM limit)
2) 10:54min (3.88km). Avg HR 160BPM. Avg Speed 21.3kph.

Core:
1) Supine Cycle. 60/60/60
2) Bridge. 3 x 45sec holds

MIDDAY: 40min spin. Avg HR 155BPM (MAX 190)