Cycling15:24 [2] 3.06 km (5:02 / km) +50m4:39 / km slept:9.0 (injured)
Hanging some controls for school orienteering at Tveta
Cycling34:22 [2] 15.09 km (2:17 / km) +80m2:13 / km
Cruise round the lake after
Strength and conditioning15:00 [1]
5 PM
Cycling long 3:31:00 91.49 km (2:18 / km) +480m2:15 / km ahr:131 max:153
Long ride out through Jarna, down to Vagnharad, to Gnesta then back home through Sundby and past Vackstanas.
Went out at a decent pace, and only took 3/4 litre of juice and an emergency cereal bar. Finished the water after about 2 hours and polished off the cereal bar at 2:15. Struggled horribly for the last hour, and had to give myself quite a talking to in order to get the last 8km home.
Lots of marsipan, big block of chocolate, polished off the apple juice, can of coke - then to the shop for donuts, smoothie, meatballs, pasta and sauce. Mmmmmm. Post-hard-training sugar-low food shopping is the best.
Considering my ave HR during tiomila was 170 and max was 175, maybe I am fitter on the bike than running at the moment or I wasn't trying hard enough at tio / was too drugged up....