Museli, Coffee
2 rice cakes
Apple
2 Chcken and leaves pitas with Olive oil
Oat cakes and cottage cheese
little nakd bar
Brown pasta, chorizo and tomato
Yog and nuts
Circuits (WCH) 40:00 [5]
Felt fantastic, worked really hard
Run (easy ) 40:00 [3] 8.0 km (5:00 / km)
easy run on the WCH long route, hip and left knee a little sore in the last 10 mins
Museli, Coffee
Apple
2 rice cakes
2 tuna and leaves brown pitas
1 square dark choc
oatcakes and cottage cheese
Grilled Chicken, sweet and normal potatoes, Asparagus.
Yog, pears and walnuts.
Turbo Trainer (Recovery with sprints) 1:01:00 [2]
High Cadence - 90-100rpm recovery with 5 x 10 sec sprints up to 170rpm
Felt really good, and was riding happily at 95-100rpm at the end.