Cycling warm up/down 9:53 4.0 km (2:28 / km) +25m2:24 / km ahr:113 max:136 8c shoes: RDL
early warm up - starting ~ 35mins ahead of session, 25 minute gap
2 PM
Hill Cross3:04:54 49.8 km (3:43 / km) +1460m3:14 / km ahr:137 max:166 shoes: RDL
pushed hard from the start. Nice and quick up to the top of Allermuir. - 49 mins, then had a chat with Graeme Sort on the top, which put a hole in things, missing the timing etc round the back of Cademuir and down to to Glencourse Res - est 20 mins
Hard work on the road section to Flotterstone and back up and then up Scald Law, pushed on over the Kips for just over 2 hours of high effort, then relaxed and came back steady
Good session