Training Log: JVN

road riding 3:15:00 [3] 95 km (2:03 / km)
ahr:142 max:191 shoes: northwave

felt pretty good on this ride. went out with Chris A and looped the lake. Done 5x 2km efforts all of them at about 43-46km/hr av speed. met up with dad, Kim and Sam at the end for a coffee.

road riding 4:00:00 [3] 112 km (2:09 / km)
ahr:136 max:183 shoes: northwave

pretty solid ride. went out around nelsons bay. really nice roads. reminded me a bit of the ride to schoolies (but they were better roads).

road riding 2:50:00 [3] 81 km (2:06 / km)
shoes: northwave

when out to maitland and met up with josh. then went out to raymand terrace and into the uni. done a few laps of the uni to fill in the rest of the time i had. still finished 10min short of my programed time.

road riding 3:00:00 [3] 90 km (2:00 / km)
ahr:139 max:184 shoes: northwave

went out early and met up with my mate from racing, kyle. went out and done the farms ride (maitland/raymond terrace). he had to do 2x10km efforts so i just sat on his wheel for them. pretty good ride. really foggy around the farms but.

gym 1:00:00 [4]

legs and core

road riding hills 3:00:00 [3] 80 km (2:15 / km)
ahr:147 max:194 shoes: northwave

went out and done some hills including 2x martinsville hill.

road riding 2:00:00 [3] 58 km (2:04 / km)
shoes: northwave

2hrs of E1. the Charlestown/swansea loop.