Tip top energy levels this morning as Vlad and I headed out for our Wednesday morning ritual (minus the rain). The conditions were actually quite nice- a little cool, overcast, but no rain. Headed out to Berowra then came back via Bobbin Head. Included 20mins of threshold cycling between 50-70mins. It felt pretty fast and very tough, with Vlad and I taking 1min turns pacing on the front- neither of us slipping into the draft zone (as tempting as it was) in order to simulate race conditions. It was actually a pretty good sharpening session for the Kurnell Sprint this Sunday. The rest of the ride was pretty cruisy, performed at the lower ranges of our aerobic zones. Bike setup felt fantastic (courtesy of Mark Newton).

Popped in a 40min run after the ride. Started the run around Tunks at a decent pace, however the fatigue slowly crept up and I was happy to call it quits when I did. Legs and back were a little stiff over the final 20mins.

TRAINING:

AM: 2hour 10min cycle (67.1km). Avg HR 136BPM (180Max). Avg Spd. 31kph. PLUS 40min run (10.6km). Avg HR 160BPM (169Max). Avg pace 3:48/km.

Core:
1) Pelvic Tilt. 30/20/10
2) Side Plank Raise. 3 x 30sec holds each side
(15sec recovery)