Headed out early (4:30am) for a ride with Vlad. We rode up to Mt. Kurring-Gai before turning into Bobbin Head. The weather was beautiful- nice calm conditions and just the right temperature for training. We completed 3 x reps up the southern slope (around 4k for the hill) in a heavy gear. Cadence was probably around 55-65RPM, but it was good strength building work. Each rep was completed in around 11min. Legs actually felt quite good. I think the swim yesterday evening may have helped.

We picked up the pace coming down the highway in order to bring our average speed up above 30kph, down on the aero bars maintaining a smooth fast pace at an upper aerobic threshold. Hit 70k at Northbridge so I knocked out 3 x reps along Sailors Bay Rd. (including the hill) to bring the total mileage up to 80km. Good morning of training.

TRAINING:

AM: 2h 40min ride (80.8km). Avg HR 137BPM (177MAX). Avg Spd. 30.2kph.

PM: Swim Session (3km)
> 500m w/up (backstroke every 3rd 50m)
> 5 x 200m (moderate pace with 15sec rec.)
> 10 x 100m (moderate pace with 10sec rec.)
> 10 x 50m c/dwn (performed on the 75sec, with backstroke every 3rd 50m)