Cycling (T3 SS4 th5) 1:30:07 42.3 km (2:08 / km) ahr:147 max:165 106c shoes: CDL
2 x 10 min SS4 OG - 60rpm 2 min recovery
4 x (1 min Th5 OG - 60, 4min T3 90-100 rpm) 5 min between sets
afternoon nap required before getting down to it.
Wanted to pack it in quite a bit, even with 20seconds to go in the last effort I wanted to pack it in...
Done though, spot on the spec.
Cycling (E2 T3 +) 3:18:27 99.8 km (1:59 / km) +750m1:55 / km ahr:138 max:165 163c shoes: CDL
with a small group out through Tranent, Haddy, Tyninghame, NB, Gladsmuit, Trananet
Steady enough at the start for my E2, T3 overgeared menu, I was riding OG uphill and when going through. Got a bit frisky out past E Linton so after a stop for someone's broken spoke at North B I rode home solo and stuck to the script.
pretty tired after.