Running Club followed by double spin in the morning. Easy run with a few longer surges in the middle. Both Pete and Jodie F are looking in good form at the moment, and Steve B is looking fit as a fiddle with all his triathlon training. I was happy that my HR was fairly low at the given intensities, never creeping above 162BPM, even during the 5 min surges where we hit b/ween 3:45-4:00/km.

Had a midday wind traininer session at Warringah Mall, setting up in the shop window at the athletic clothing store LuLuLemon in order to promote Veronica Russell's ICycle cycling studio. Just used it as an aerobic base session. By the end of the evening spin at Willoughby (where I bumped up the intensity a fraction) I was fairly fatigued, but not in to bad of shape.

TRAINING:

AM#1: 42min run (8.7km). Avg HR 146BPM. Avg Spd. 4:48/km.

AM#2: 80min spin. Avg HR 146BPM

Midday: 70min cycle (wind trainer). Avg HR 143BPM

PM: 42min spin. Avg HR 152BPM