Back into some more substantial training today, and hopefully with more balance between swim/bike/run. After a bit of a warm up/loosener in the early morning spin, I took the bike out to Taronga Zoo for a 'proper' cycle session. Performed 10 x 5km reps cycling from the Taronga Zoo entry gates, up Bradleys Head Rd and around the big Mosman roundabout, then right down the Ferry wharf to return back up the hill.

The idea was to give the hills a bit of a nudge, with my HR hovering between 160-175 for the 1500m hill (taking me a litle over 3 mins to complete). HR did not get too much recovery due to the consistent incline heading towards the roundabout. Kept each 4.8-5km rep under 10mins, then incorporated a little cool down at the end. Felt quite strong and was holding a good cadence throughout, however my back did start to stiffen over the final 20mins.

TRAINING:

AM#1: 20min spin. Avg HR 136BPM (158MAX).

AM#2: 1h 45min cycle (51.8km). Avg HR 160BPM (178MAX). Avg Spd. 29.6kph.