The Garmin is back! Out of curiosity I tried to turn it on last night and it came alive! Just as well because I was desperate for data for todays session. My biggest ride to date went well. After 75 mins on my own up to Hornsby and back, I met Vlad S and we rode down Military and Pittwater Rds, through Akuna Bay, across Mona Vale Rd, onto the Pacific Hwy (with Vlad turning up towards Hornsby by himself) and then home.

32kph avg for 1st hour, 30.5 for 2nd, around 25 for 3rd, then 32-33 for the final stretch. Plenty of hills and a very comfortable ride. I really could have ridden for longer (which was just as well, as a double spin followed soon after). Had a little internal crash at around 3:15, but downed some food and I came good. Total food intake for the ride was 1x Powerbar, 2x Power Gels, 1x pack Cliff's Shot Blocks. 1.5L fluid (really should have had more). 2x slices honeyed toast plus coffee for breakfast before hand (plus abig dinner the night before).

Brilliant weather (cold to start then sunny for the cyclist tan), with a magical mountain surrounding right through Akuna (mist rising from the water and through the forest). At the top of the hills you could look down on the taller clumps of trees poking through the mist. They looked like forrested tropical islands erupting from the ocean.

Tired after spin, but happy to get through a big morning at a strong tempo.

TRAINING:

AM#1: 4hour cycle (120km). Avg HR 141BPM. Avg Spd. 29.9kph. Included 4 x 30sec 'single leg' drill each leg + 4 x 1min 'scrape' drill.

AM#2: 80min spin. Avg HR 152BPM.