Hit up a solid 2 hour ride with Vlad this morning, incorporating 40mins of threshold cycling taking 90sec turns on the front. Vlad has a cold sneaking up on him, so I covered a few of his surges, taking 3 x 4 1/2 min surges during the 40mins. It was acually one of the fastest rides I have performed recently, made even more impressive by the fact that we started off quite slowly. At the Turramurra Cyclery check point we were around 2mins slower than previous rides (normally crossing between 30-31mins, we crossed in 32:40 today).

Felt quite strong today, however the efforts were hard and the legs burned. HR did not go over 175BPM, but I was suffering. We were hitting 45kph on the flats, and on a slight downhill it was no problem hitting and holding 55-60kph. HR monitor was going beserk during the first 10mins of my ride (apparently I maxed at 233BPM. Hmmm.. To much coffee?). Obviously bogus data, however my average HR at the end was still impressive given the nature of the workout.

Legs were heavy but not too bad during the run, and the back held up well. Calves were quite tight. HR crept up above Maffetone over the final 15-20mins and I found it hard to bring it down whilst maintaining pace (possibly due to the hard cycle? Or maybe the wine and lamb shanks from dinner last night?). Will replicate this workout (without the threshold cycling) on Friday and try to lower my HR during the run. I will be tired for Saturday's 3000m, but that is why it is classified as a 'C' race. To hell with it, Canberra HIM is the goal.

Had a chance to look at Diana run around Tunks this morning. Her technique is looking good. She has a nice, smooth, efficient looking gait. Her endurance is obviously improving from week to week.

TRAINING:

AM: 2hour cycle (65.8km) (including 40min 'threshold' pace). Avg HR 148BPM. Avg Spd 32.8kph. (Included 3 x 30sec 'single leg' drill each leg + 3 x 60sec 'scrape' drill) + 40min run (10.3km) Avg HR 161BPM (MAX 170). Avg Pace 3:53/km.

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

PM: 40min spin. Avg HR 155BPM (184Max)