Bike2:01:48 [3] 35.18 mi (3:28 / mi) +679m3:16 / mi ahr:158 max:183 shoes: Planet X
From Newlands, through Winterfold, Cranleigh, Godalming, Milford, Elstead, Puttenham, Albury and back.
Good to get some longer hills but some of the back lanes were more like dirt tracks.
7 PM
Swimming intervals 1:30:00 [4] 4.0 km (22:30 / km)
400 fs
400 pyramid of mixed strokes
Pull
400 6.08
4 x 100 on 1.45
8 x 50 on 50
200 kick
8 x 25 kick
FS
400
4 x 100 on 1.45
8 x 50 on 50
did the 2nd half of this set with a bouy
8 x 50 sprints
Big session tonight and the times were quick due to sitting 5m behind a giant called Boris
Bike1:33:17 [3] 26.8 mi (3:29 / mi) +566m3:16 / mi ahr:156 max:170 (sick)shoes: Planet X
From the M25 through Effingham, up to the top of Ranmore, Boxill, 1 loop and then back.
Kept to the easy hills today.
Had a sore throat since Monday and had a crap nights sleep. Starting to feel a little bit fluey now but hopefully will be ok for a weekend in Bordeaux without any training to help get rid of it.