Legs still suffering from the weekend (how poor is my recovery!). Yesterdays session may have something to do with it. Unfortunately this has also been a week without treatment from both my osteo David and physio Jobe. Will Make up for it next week. Went for a 40min run in the arvo followed by spin. Afternoon and evening runs always seem harder, however it was good to run in a bit of heat as they generally are the conditions faced when running in a triathlon.

Not sure about the GPS data. It seems accurate enough however there were a few moments when I looked down and there was either no signal, or one that seemed too fast or slow for the pace. The end data also indicated a maximum pace of 2:45/km and there was no way I came anywhere near that. Still, it was a 40min run around 4:00/km. Need to make sure I get these runs in to complement the ERS track sessions.

I have also added some track races to my racing calender. The big one will be the 10000m NSW Champs in mid Feb, with a few shorter sharper races leading up to it.

TRAINING:

PM#1: 40min run (10.1km). Avg HR 162BPM. Avg Spd. 3:58/km.

PM#2: 40min spin. Avg HR 157BPM.

Core:
1) Supine Cycle. 60/60/60
2) Bridge. 3 x 45sec holds
(15sec recovery)