Another solid session this morning backing up from yesterdays efforts. Felt good riding out of Cammeray and up to the Pacific Hwy where I met Vlad S. Rode up to Berowra and back, really hammering the return leg. Vlad was driving a wicked pace and as a result, it is the fastest mid-week ride I have performed so far. There was only a litlle drafting going on, maybe 2 or 3 periods of 20-30secs. Other than that we were side by side stroke for stroke. I believe the HR data to be slightly skewed as it was picking up a dodgy reading for the first 10mins (200BPM+), so it would have been lower than indicated.

Run off the bike felt great. Just hit a nice sustainable rhythm around Tunks. Added in a 15min section around the hilly area surrounding the park, where I would slow down to ensure my HR definately didn't go above 172 (10 beats above Maffetone limit). Felt as though I could have gone for longer (which is just as well as I will have to soon!). No back issues at all.

After the session I weighed myself at 63.6kg. Refering to yesterdays post, it looks like all I need was 12 hours of dillegent nutrition (with some mild dehydration)! Will aim to consistently weigh in the 63's by the end of November.

TRAINING:

AM: 2hour cycle (64.9km). Avg HR 151BPM. Avg Speed 32.3k/h. PLUS 1hour run off the bike (15.5km). Avg HR 159BPM. Avg Pace 3:53/km. Included 3 x 30sec single leg drill (each leg) + 3 x 1 min scrape drill whilst on the bike.

Core:
1) Supine Cycle. 3 x sets 80/80/80
2) Bridge. 3 x 45 sec holds
(15 sec recovery)

PM: 40min spin. Avg HR 143BPM