Monday PM – 65 min on bike with 34:34 tempo in the middle for two laps of the extended horse-shoe course.
Did it on the Colnago/SRAM combo. Beautiful. It just works, and works significantly better than either of my two Ultegra bikes. The drag on the running gear is noticeably lower, and it is clearly freer when you flick the pedals backwards by hand. Just a nice ride.
Tuesday AM – Pool. Running late so session curtailed a little. Probably just as well, my arms are rooted.
1200m in all with efforts of:
Ø 300m 0:05:27 (18:10)
Ø 250m 0:04:23 (17:32)
Ø 200m 0:03:25 (17:05)
Ø 150m 0:02: 30 (16:40)
Will try to recommence running again tonight.
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