Jogging warm up/down 15:11 [3] 2.89 km (5:15 / km) +16m5:07 / km
Running intervals 6:12 [5] 2.0 km (3:06 / km) ahr:167 max:178
Birthday reps. 10 x 200 / 200. Decided it was an 'easy' enough session for a birthday. But like usual, forgot how hard 200s are! Bit faster than last time. Lots of DOMS, breakfast pancakes sitting not great.
Sufferfest - Defender. HR didn't really work, again. Tough session, 4 x 10 minute efforts starting over threshold and stepping down every 2min to just below threshold.
2 x Kew Boulie and 1 x Richmond Boulie. Just watched TDF 2016 Stage 8 so had a go at the infamous Froome 'frog' on some of the descents. Didn't rate it
Cheeky lunchtime boulie laps. Was nice to be out in the light, had a bonus Bruce spotting. Didn't feel amazing. Time was a bit funny, took a while to get GPS I think.