Rode up to Cowan with Vlad in conditions best described as a steady drizzle. Became drenched early on, however it wasn't cold. At 70mins (after the turn around), we engaged in 30mins of 'threshold' cycling, with the aim to hold the HR between 162-180BPM. We shared the pacing with 1min rotations, averaging 38-40kph for the section. Was not able to get the HR above 176BPM, but my legs were definately smashed after my turns on the front. We were slowed down a few times by traffic lights during the effort, however our avg speed was quite healthy considering the rain and the loss of momentum.

Could only manage a 20min run as the legs were dying and I felt quite stiff in the back. Not painful, just lacking fluidity. Legs, however, were mince meat . As I write this they still are.

TRAINING:

AM: 2hour 5min cycle (66.7km) (including 30min 'threshold' pace). Avg HR 145BPM. Avg Spd 32kph. (Included 4 x 30sec 'single leg' drill each leg + 4 x 60sec 'scrape' drill) + 20min run (5.1km) Avg HR 148BPM. Avg Pace 3:53/km.

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

PM: 1k swim (19:04) + 40min spin. Avg HR 143BPM.