Sunday 19th October

AM
Ride 4 Hrs for 120km.
Average was over 30km, with very solid efforts through Warringah, Up Akuna Bay and around through St Ives.

PM
After 3 hours rest/break. I went for a 50 minute run. 10.10km's maily through the bush and hilly course, was slow though 4:30k pace approx on the flats, was so hot and tired too, PHEW!

The nutrition definitely played a part this morning and I felt pretty good for 3 hrs, towards the end though My Legs were totally fatigued. James rode strong all day and we were joined for half the ride with Aaron. At this rate Swadling should be doing the IM.

Was So happy to crawl into the house for a great breakfast with Jo,Di, Jode's and Pete "The Pancake" Fogale. Those ricotta pancakes hit the spot before I needed to get stuck into some work before I finish up my job this week.

Was glad to hear that Pete's new Head stem advice has paid off, and from all reports Steve wheels are ok to, although I did forget to warn him about "Computer". Nothing like getting greeted by big unit in orange speedos and dyed hair!

Need to sort some new arm warmers and jacket after loosing mine somewhere on a ride recently. Will also look to see Bri during my few days off for some more technical bike and nutrition advice.

Got the arm warmers and etc, Had a great afternoon BBQ with Pete, Sophia James and Di also came over for a bit. The Scothes hit the spot, HIC!
Later