had nothing to do today so went for a little urbanish ride with the olds. was very flat, but I went an alright pace, and we rode for quite a while. We went along some bike track, though ambury reserve and then through to stonefields, and back the same way.
was contemplating a run, but then it rained, so just went on the indoor bike, while watching a moto dvd. warm up, then 3 x 2min standing in hard gear, then 3 x set of 2 min, 1 min and 30 sec with same rests, then warm down. Felt pretty good, very sweaty.
1 PM
Running40:00 [3] shoes: Ascis gels
finn was keen for a run, so we went for a shortish loop, out to stanley point. Then I went up mt vic and looped around the rugby field a bit before touch
Running55:00 [4] 12.0 km (4:35 / km) shoes: Addidas Adizero Adios
good morning run, tryed to keep a good pace the whole way and pushed hard up the hills. Went round the naval sports fields, stanley bay, calliope, mt vic, waterfront, north head, coastal track, beach, over the hill to nazza, back round the tip, then home.
12 PM
Strength and conditioning30:00 [3]
6 x 3 mins on boxing bag with swiss ball sit ups inbetween. Felt good.