Run (Pozzoni Lunchtime) 26:19 [5] 4.2 mi (6:16 / mi) ahr:173
Went off a bit too hard with no warm up and felt a bit tied up at the end. Pleased though as old PB running very hard wwas 28.37 and old course record a shade under 28
Turbo Trainer ( 2 x 10 mins big gear) 35:00 [5]
Taking an idea from Mr Windrum
5 min warm up.
2 x 10 mins in biggest gear at 77-80 rpm
really hard - good session to do going forward for strength