Up down and all over the place.
One control bang on, the next, rubbish.
Lots of really well planned legs.
Hills added interest to route choice.... And lactic burn to legs already feeling yesterday's strength training.
Core (100's, planks, stabilisers etc)
Wobble board (ankle still feels like taping will be a good ides for tomorrow)
Fonda's (to get isolated fatigue in glute meds at the end)
Held back a little since I haven't done many of these exercises for a while. Had been about to proclaim knee was ok to start back training properly again, but started aching just doing a few non-weighted warm-up lunges, grrrrrrr!
Emphasis on glute/ glute meds / hamstrings
Bike20:00  shoes: Specialized Rockhopper
home from town
(from supermarket with backpack of groceries)
Feeling the adductors, so kettlebell and jumping exercises must have done their job!
to city gym
consciously trying to keep decent tempo, strong posture, but with relaxed limbs
Strength / Core (Pilates Reformer) 50:00
5 mins of ankle stuff on wobble board + cushion before class
Flexibility seemed particularly better than last day.
Not quite strong enough in lower abs for sustained full extension on 'superman'?
(Not actually sure what it's actually called: start position like a straight arm plank but during reps arms rotate from normal position to overhead, so whole body is horizontal ... tricky to hold and absolute killer to get back to start position)