Sat 28th - Long Ride

AM
187.5km TT Efforts To Waterfall and return via Kurnell. 34.8km/h, 6700 calories plus, 133HR 5:22
80km tt 2:14, 35.7km/h 141 HR Ave
40km tt 1:04, 37.3, 139HR
20kmtt 35 min, 36.7, 143 HR

As you can see this was a solid day with very little in the draft zone! Dave Clark and Cameron the only showers. Didnt feel too comfortable/strong until the last effort.

PM
Abs/Stretch 60 minutes