Another solid Sunday morning base ride, meeting up with Vlad and heading up the Hway to Turramurra before turning around towards the beaches via Military Rd. Met up with Aaron Barnett at the top of The Spit and continued towards Akuna. Beautiful weather and brilliant sunrise popping out of the ocean. Held a fast pace right until the base of the Akuna climb. Aaron was cycling well, however he has about 15kg on both Vlad and myself so he struggled once the road went up.

Made up a bit of time by adding in Bobbin Head. Legs were feeling a little fatigued by the end, however I was pleased with the higher avg. speed and lowish avg. HR. Vlad is looking bloody strong, particularly when he cranks it up on the flats. Felt smashed after double spin.

TRAINING:

AM#1: 4hour cycle (123.1km). Avg HR 139BPM. Avg Spd. 30.7kph. Included 1 x 30sec 'single leg' drill each leg + 1 x 1min 'scrape' drill.

AM#2: 80min spin. Avg HR 154BPM.