Sunday 10th April

Saturday
Am Bike 95km
94km, 3:02, 30.9 Ave, 123 HR
Rode from centennial out to Waterfall and return with Mark P. Great riding conditions. Started at 6am


Sunday
Am Long Run
28km, 2:15, 4:47 Ave Pace, Ave HR 140. VERY HILLY
Crappy cold and raining on/off this morning. Ill be gearing up with some quality 2XU gear asap to help me through this. Started at 6:30 which was a struggle after being at U George's 50th the night before. Ran down to Balmoral, up into Mosman and down to Taronga P Zoo and return.


A relatively solid week. No need to detail the sessions but I swam 3 times, ran 6 times and rode twice. Now that everything is starting to get back on track for the CG and Kona I will be updating this Blog more regularly.

Tuesday AM 3km AND 3*1km
3km 9:20, 2:56 Ave Pace (1 km or 4 min recovery approx)
1km 3:03
1km 3:05
1km 3:02
Gave it to myself in the 3km TT at Tunks with HERT. 9:20 for 3.10 km giving me

Thursday Lunch
8*1km efforts down near the botannical gardens. This was a mentally v tough set which saw me back at work struggling for the resto of the day. Im happy with how the running is progressing though.
12.5km, 55 min
3:21
3:14
3:12
3:15
3:14
3:17
3:17
3:36 (Up the hill - A Killer)


Enjoy!!!!