Cycling1:12:50 31.8 km (2:17 / km) +465m2:08 / km ahr:128 max:156
Aim was 4 x 9 mins tempo round the Seat disrupted by a snapped gear cable after 1 lap !! but tensioned it to mid block, tied it off and carried on... at a varied cadence. Last rep bumped up into sweetspot
legs felt a bit sore in places after yesterday's efforts on the track but still good for the effort today.
Cycling11:14 4.3 km (2:37 / km) +110m2:19 / km rhr:44
half way round the Seat and my rear wheel suddenly locked up and i skidded to a halt. with no warning or reason the rear derailure has taken a dive into the spokes, been ripped off, spun into the seat stay and snapped it in 2 places. Frame is a write off. slow walk/scoot home.
Fell running1:31:17 11.5 km (7:56 / km) +705m6:05 / km ahr:134 max:150 rhr:48
Pentlands. Exploring routes for a Martin Hyman race with Sam. From Swanston looping around Capelaw, Allermuir, Caercetton etc. I think there is a plan. nice long hilly run, working on strength but keeping it Z2