Popped in an early base run before work this morning. The only other people around Tunks were the early-bird fishermen getting set to head out on the water. Pace was down during the run and I felt like I had to force the point in order to maintain sub 4:00/km at below Maffetone HR. Added in the two hills rising up from the oval towards the end of the workout, which really drove my HR up. Pretty tired by the end.

Sneaked in the ride around Centennial during the mid afternoon. Was knackered beforehand and really wanted to skip the session, however it wasn't too bad. In fact, it was slightly faster than yesterdays ride at the same average HR. Once again, I stayed down on the aero bars for most of the ride and was pretty strict in keeping the HR under Maffetone limit (albeit only just, hovering between 155-160).

TRAINING:

AM: 1h run (14.7km). Avg HR 160BPM (181MAX). Avg Pace 4:06/km.

PM: 1h 30min ride (52.2km). Avg HR 155BPM (167MAX). Avg Spd. 34.8kph.