Special K, Orange Juice, Coffee
Cheese and Ham baguette,
cheese sandwich
coke
Squash
Crisps and an ice cream in desperation at the theatre
Chicken skewer bread and tomato
squash
Road ride1:09:37 [4] 31.75 km (2:12 / km) +340m2:05 / km ahr:141 max:171
First proper session
10 mins warm up
then 4.30 at cadence of 90, Heart rate at close to 150 as poss
then 30 secs fast as possible
repeat....
Knackerd