Big brick session this morning, with the weeks major base ride followed by a fast 5k run. Accompanied by Aaron, we completed the Pittwater, Akuna, Terry Hills, Mona Vale and Pacific Hwy loop. Felt really drained for most of the ride (possibly due to the big training week). I kept on looking at the watch willing it to go faster. Aaron was in great form, riding very well on the hills and holding quite a sharp pace for the rest of the ride. His cycling has improved dramatically since last we rode together.

On the return journey we saw Adam L and the Fogales tearing back up the Hwy on their Sunday base run. No wonder they are in such good form at the ERS training. We also came across a car flipped right over onto its back on Sailors Bay Rd. The Police tape was out and there were alot of RTA personnel, however no ambulance (hopefully long gone). Not a pretty sight.

Really felt like calling it quits whilst transitioning into my running gear back at home, however I pushed on. Went out with the idea of getting the first 5k in as fast as possible (around target race pace). Was really pleased to have crossed the 5k mark in 17:45, which brings me around the 35-36min 10k mark. After that I just continued on at an easy jog cool-down to round out the 20mins. Was also tickled pink to have run in my Newton shoes without the achilles giving me any grief. Very tired, very hungry, legs mashed, but happy to have knitted together a decent week of training.

TRAINING:

AM: 3h ride (92.1km). Avg HR 137BPM (165MAX). Avg Spd. 30.6kph. PLUS 20min run (5.6km). Avg HR 162BPM (180MAX). Avg Pace 3:36/km.


WEEKLY MILEAGE (km):

> 10/325/50 (swim/bike/run)