Road running intervals 24:20 5.0 km (4:52 / km) max:188 shoes: Asics Hyperspeed (ii)
10x 450m off around 60s
Hard work but a good first session for a while. Paced it well, a consistent few seconds behind paul and kept on building throughout. Last rep painful but quick.
1:30 for the first down to 1:26 for the last
Looking back that is the fastest I've done this session which is a bonus. In Jan/Feb I was no quicker than 1:29 and in Jan my times dropped off to 1:35/37
Road running warm up/down 18:25  3.2 km (5:45 / km) +50m5:20 / km shoes: Asics Hyperspeed (ii)
Cycling3:22:00  85.6 km (2:22 / km) +980m2:14 / km ahr:137 max:176
Good day out, the group held together thanks to no punctures or road blockages
Ricardo’s friend Nash was quick and in shaking him off up ditchling beacon I went a minute quicker than last year. It felt it too.