25th Dec - Rest

24th Dec (lunchtime) - run

10k easy run on treadmill
47:18

24th Dec - Swim (am)

w/up
4 x 100m free (every 4th 25m kick)

Build up (repeat 6 times)
1 x 50m kick with fins
1 50m breathe and kcik with fins (1 arm by side other holding kickboard)

Core
6 x 100m freestyle
8 x 100m freestyle with paddles

W/down
8 x 25m free

23rd Dec - Bike

2:02:00 on turbo trainer
Session E7 from Book

5:00 easy with >90rpm
5:00 alternate :30 standing and :30 seated
6:00 alternate 1:00 between 80% on RL and LL
50:00 in zone 1, every 5:00 do a :30 spin up followed by :30 sprint
50:00 in zone 2, every 5:00 do a :30 spin up followed by :30 sprint
5:00 warm down

feel like still making progress, too icy to go on run again though

22 Dec - Bike (pm)

1hr 30:00 on turbo

25:00 w/up
5:00 with cadence .90rpm
5:00 alternate :30 between 8-rpm and 100rpm
10:00 with >95rpm
8 x :30 spin ups (4:30 RI)
5:00 w/down

could not go running afterwards as just too icy

22 Dec - Swim (am)

W/up-
4 x 100m free

Build up -
6 x [1 x 50m kick with fins (25m easy, 25m hard), 1 x 50m breathe and kick with fins and kick board]

Core
1 x 600m free with paddles and fins
1 x 400m free with pull buoy and paddles
1 x 400m free with paddles and fins

w/down
2 x 100m free

Total Distance = 2.6k
took 55 minutes

21 Dec - Weights

15 min warm up on X trainer

2 sets of 20 (:45 rest)
Low intensity (some strain)

Leg press - 37.5kg
Lat pulldowns - 30kg
Knee extension - 27.5kg
Hamstring curl - 35kg
Straight arm pulldowns - 13.75kg
Calf Raise - 30kg
Seated row - 30kg
Triceps extension - 18.75
Pec fly - 30kg
Chest Press - 20kg
Shoulder press - 20kg
Hip abduction in - 50kg
Hip abduction out - 60kg
Ab crunch - 2.5kg

25min core work
10min warm down on X trainer

20th Dec - Rest Day

19th Dec - Brick

Bike and run

3.5hrs on turbo trainer in zone 1

3mile easy run


this was mentally challenging as its a long time to be on a turbo trainer

18th Dec - Brick

Bike and Run

1hr on turbo trainer in zone 1

10 mile run
Time = 1:22:26
average 8:15 /mile

felt ok physically but really struggled as very icy so had to keep slowing down to pick my way through certain areas.

17th Dec - Swim

Session from book: Distance Free 8A

W/U: 600m freestyle, 600m (50kick, 50 free, 100m finger trail, 100m LA,RA,Both, 50 kick, 50 finger trail, 200 free)

3 x 250m [25k, 25 fly (:10RI), 25 finger trail, 25 fly (:10 RI), 150 free neg split (:20)]

3 x 400m (:20RI) desc speed (6:59, 6:54, 6:44)
3 x 300m (:20RI) desc speed (5:19, 5:15, 5:14)
3 x 200m (:20RI) desc speed (3:26, 3:22, 3:19)
3 x 100m (:20RI) desc speed (1:41, 1:36, 1:33)

W/D: 250m


Total Distance = 5.2k

Really good session - need to keep working on holding technique whilst at pace

16th Dec - Brick

Bike & Run

2hrs on turbo plus 3 mile easy run

Session E9 from book (slightly shorter) on turbo
5:00 with cadence >90rpm
5:00 alternating between :30 standing and :30 sitting
6:00 alternating between 1:00 80% LL then 80% RL
Set 1 - 3 x 15:00 in zone 1 - start at 132 bpm then raise 3 beats every 5:00 (5:00 rest between each)
Set 2 - 2 x 15:00 in zone 3 - start at 152 and raise 3 beats every 5:00 (5:00 RI)
9:00 in zone 1

easy 3.08 mile run
Time = 23:52
average pace = 7:45/mile

definitely feel like making progress on the bike but defiantly not feeling the power bar shots if running after

15th Dec - Brick (pm)

Bike then run

1.5hr on turbo trainer

29:00 in zone 1
5:00 >90 rpm
5:00 alternating :30 standing and sitting
6:00 alternating 1:00 80% LL and RL
4 x :20 spin ups (1:40 RI)
4:00 in zone 2
2 x :20 spin ups (1:40 RI)
4:00 in zone 2
4 x :20 spin ups (1:40 RI)
15:00 in zone 1


5 mile run
36:45
average pace = 7:21/mile

Felt good and strong, dont think powerbar shots are the best thing if running afterwards as tummy felt off.

15th Dec - Swim (am)

Warm up -
8 x 50m freestyle

Build Up-
4 x (1 x 25m freestyle kick, 1 x 25m freestyle, 1 x 25m finger trail, 1 x 25m freestyle)

Core -
2 x 400m with pull buoy
3 x 50m Breaststroke
3 x 50m Backstroke
4 x 50m freestyle (25m easy, 25m sprint)

Warm down -
2 x 100m freestyle

Total Distance = 2.3km

14th Dec -Weights

15:00 w/up on X trainer

2 sets of 20 reps (:45 rest)
Some strain

Leg press - 37.5kg
Lat pulldowns - 30kg
Knee extension - 27.5kg
Hamstring curl - 35kg
Straight arm pulldowns - 13.75kg
Calf raise - 30kg
Seated row - 30kg
Triceps extension - 18.75kg
Pec fly - 30kg
Chest press - 20kg
Shoulder press - 20kg
Hip abduction in - 50kg
Hip abduction out - 60kg
Ab Crunch - 2.5kg

25:00 core work

10:00 w/down on X trainer

14th Dec - Preparation 2 Period Starts

Goals:

1. Improve swim technique
   
2. Improve ability to run of bike
   - 4 rides/week; short run following every ride
   
3. Build overall endurance
   -Use bike-run sessions to build endurance & improve transitions

Strength = AA2

13th Dec - Keyworth Half Marathon (new PB)

13.1 miles
1h 26:02

came 57 th out of 875

Did not expect this, felt like my running had levelled of a bit but felt really strong on a hilly course, definitely think core & technique work is paying off

need to keep up concentration throughout whole race, has improved though.

Well done to Alcia who got 2h 17:00 in her first half marathon.

12th Dec - Bike

Easy 20.3mile bike as dont want to overdo it before half marathon tomorrow

HR= 125
Total time = 1h 14:10
Average speed = 16.5mph

Found it hard to hold back and felt a really short ride.

11 Dec - Bike

2hrs on turbo trainer

54:00 in zone 1
5:00 with 80rpm
6:00 alternating between 1:00 100rpm and 1:00 at 80rpm
15:00 in zone 2 pushing a low gear
10:00 in Zone 2 concentrating on pulling up pedals (high cadence)
15:00 in zone 2 pushing a low gear
15:00 in zone 1 warm down

I feel like I am making progress on the bike.

10th Dec - Run

5m at steady pace
34:27
average = 6:54/mile

from office down Ayelstone road, Middleton street then up Narborough road

Felt a lot easier than last time

9th Dec - Bike

2h 15:00 on turbo trainer

session E6 from book

35:00 in zone 1
5:00 easy at 90rpm
5:00 at :30 intervals between 80rpm and 100rpm
5:00 easy at >95 rpm
45:00 in zone 1, every fifth minute, alternate between a :30 spin up and :30 all out sprint
30:00 in zone 2 continuing with above efforts
10:00 warm down

8th Dec - Run (pm)

LTC track session at Saffron Lane

warm up and drills with Dr Tom - this week plyrometrics (quite hard)

main session -

Distance: 1200m, 1000m, 800m, 600m, 400m
Time: 4:17, 3:33, 2:50, 2:06, 1:17
Pace: 5:26, 5:26, 5:28, 5:21, 4:56

warm down

was a good session - was windy in home straight

8th Dec - Swim (am)

Warm up -
4 x (1 x 25m freestyle, 1 x 25m breast stroke)

Build up -
6 x (1 x 50m lateral kick with fins, 1 x 50m single arm with fins (arm out in front)) - :15 rest

Core -
12 x 100m on 2:00

Warm down -
2 x (1 x 50m freestyle push & glide, 1 x 50m easy)

ok session kept between 1:40-1:45 on 100m, last two top 1:30s.

7th Dec - Weights

15:00 warm up on x trainer

2 x 25 reps (:45 rest)
Low intensity - never strain or fail

Leg press - 32.5kg
Lat pulldowns - 25kg
Knee extension - 25kg
Hamstring curl - 30kg
Straight arm pull downs - 11.25kg
Calf raise - 25kg
Seated row - 25kg
Triceps extension - 16.25kg
Pec fly - 25kg
Chest press - 15kg
shoulder press - 15kg
Hip abduction in - 45kg
Hip abduction out - 55kg
Ab Crunch

25:00 core work
10:00 warm down on x trainer
10:00 stretching

Bike

65 miles in Zone 1
4:10:46
average HR = 131
average speed = 15.5mph
average cadence = 66

out towards Hallaton then up to Lanude Abbey, Withcote and Tilton on the Hill

was a very hilly route and was really windy so a good hard session, faded a bit in the last 15 miles, perhaps need to thing about nutrition more.

Swim (pm)

4 x 1k with 2 x 500m warm down

18:13
18:20
17:55
18:08

9:50
10:40

Total distance = 5k

Was a good session - need to keep up concentration throughout though as tend to daydream quite a lot

Run (am)

16 miles slow pace

2:03:46
average pace = 7:44/mile

Home - Gilmorton - Peatling -Countesthorpe - Willoughby - Ashby Magna -Dunton - Home

Felt good up to about 12 miles, from then on really had to concentrate and work hard to stand up tall

Rest Day

Run

1m w/up - 3m brisk -1m w/down
7:53 - 6:45 - 8:51

time = 37:00

think need to eat more after big sessions (yesterday) as lost energy badly towards the end

Run

11m slow pace
1:26:17
average pace = 7.51/mile

work - aylestone road - blaby - fosse park - narborough road - office

Run (pm)

LTC track session at Saffron Lane

Keeping form, slowing down if form starts to slip

1m easy warm up (7:36)
8 x 75m strides
1 mile fast (5:41)
800m easy
25:00 of drills with Dr Tom
400m (:80)
14 x 300m (:60,:60,:59,:60,:60,:59,:59,:59,:59,:59,:56,:60,:57:,57)
400m warm down

Was a really good session and kept good posture throughout, calf's hurting a lot at the end (apparently this is normal and means its working!)

Swim (am)

Warm up -
4 x 100m freestyle (kick every 4th 25m)

Build up (repeat 8 times)
1 x 25m long dog (the underwater phase of the stroke only)
1 x 25m single arm (other arm by side, 6 left, 6 right, 6 both)

Core -
1 x 1500m @ 26:32 nice and easy concentrating on stroke with a couple of efforts

Warm down -
1 x 100m push & glide
1 x 100m freestyle easy

Still concentrating on hip rotation.

Weights

15:00 on X trainer for warm up

2 sets of 25 reps (:45 rest)
Keep a low intensity and never strain or fail

Leg press - 32.5kg
Lat pulldowns - 25kg
Knee extension - 25kg
Hamstring curl - 30kg
Straight arm pulldowns - 11.25kg
Calf raise - 20kg
Seated row - 25kg
Triceps extension - 16.25kg
Pec fly - 25kg
Chest press - 15kg
Shoulder press - 15kg
Hip abduction (in) - 45kg
Hip abduction (out) - 55kg
Ab crunch bench

25:00 core work

10:00 on X trainer with hard resistance

30:00 easy spin on bike

Getting more used to weights now which is good, still find them boring.

Bike

Long bike in Zone 1

64 miles
Time = 4:23:00 (inc stops)
average speed = 14.7 mph
average HR = 134
average cadence = 66

Rode back from Stratford, got lost a few times in the first half which accounts for slow time (speed)

Rest Day

Run

14m slow pace

1:48:14
average pace = 7:44/mile

concentrating on form - is quite hard to keep when tired

Swim

LTC session at new parks

300m easy freestyle
4 x 25m kick
4 x 75m Pull
6 x 50m @1:00
300 freestyle moderate pace
3 x 100m IM @2:05
4 x 75m @1:30
150m freestle moderate
2 x 75m IM (no FC)
4 x 50 warm down

total distance = 2.4k

Good session, started to get cramp in last IM because of bike session beforehand

Bike

2hrs on turbo trainer

E8 from book

34:00 in zone 1
5:00 at cadence >90rpm
5:00 alternate :30 standing, :30 seated
6:00 alternate 1:00 at 80% on RL, 1:00 at 80% on LL

3 x 20:00 (10:00 at Zone 1, 10:00 at Zone 3 (152-158))

10:00 warm down

Bike

2hrs on Turbo Trainer
SS7 from book

50 mins in Zone 1, cadence circa 75-80
5mins easy with cadence > 90rpm
5 alternate 30secs standing in zone 2, 30 secs seating zone 1
6 mins seated alternate between 80% workload on RL then 1 min on LL

4 x (3mins in Zone 4 [158-168] at 100 rpm, 2mins in Zone 1 at 80rpm, 1min in zone 2 at 110-120rpm) - 5 mins rest between sets

10min warm down

Was a good session

Run (pm)

Track session with LTC at Saffron Lane

400m warm up
various drills concentrating on body posture with Dr Tom.

Main set
4 x 100m
8 x 400m (77, 77,77,76,79,83,83,84)
last 4 were spent concentrating on posture and form, after speaking to Tom keep form even if have to slow down.

Warm down
800m

Was a good session, as per swimming need to concnetrate on form - 1st big thing to work on is standing tall with chest out to stop arms crossing

Swim (am)

Warm up -
2*100m east freestyle (20 secs rest)

Build up -
6 x (1 x 50m single arm with fins[6 left, 6 right, 6 full stroke], 10 secs rest, 1x 50m streamline kicking with fins)

Main Set
12 x 100m freestyle (20 secs rest) steady pace, not an effort

1:37
1:40
1:42
1:41
1:43
1:40
1:40
1:40
1:42
1:42
1:40
1:38

Warm down
2 x (1 x 50m freestyle push & glide, 15 sec rest, 1 x 50m easy freestyle)

Total distance = 2.2k

Trying to concentrate on hip rotation.

Weight = 13st 1 lb

Weights

15 mins on X trainer as warm up

2 sets of 25 reps (45 Secs)

Leg Press - 32.5kg
Lat Pulldowns - 25kg
Knee Extension - 25kg
Hamstring curl - 30kg
Straight arm pulldowns - 11.25kg
Calf Raise -25kg
Seated Row - 25kg
Triceps Extension - 16.25kg
Pec fly - 25kg
Chest Press - 15kg
Shoulder press - 15kg
Hip abduction (in) - 45kg
Hip abdcution (out) - 55kg

25mins core work
10mins x trainer cool down
10mins stretching

Rest Day

Swim (pm)

Warm up -
1000m easy freestyle

Main Set -
5 x 200m freestyle with 15 secs rest
6 x 200m with pull buoy with 15 secs rest
5 x 200m with fins with 15 secs rest

Warm Down -
400m with pull buoy
100m Breastroke
50m Back stroke
250m easy freestyle


Total Distance = 5,000m

Think its the longest I have ever swam at once, just trying to build distance before adding speed.
Distance felt ok just got a bit bored at the end.

Run (am)

12m Slow
Time = 1:32:46
Average pace = 7:44 /mile


Ashby Parva - Gilmorton - Peatling Parva - Peatling Magna -Willoughby Waterleys - Ashby Magna - Dunton Bassett - Ashby Parva

Felt ok all the way round except last half mile which was quite a steep uphill.

Bike

2hrs on turbo trainer
Endurance 6 session from book.

w/up - 5mins easy at cadence >90rpm, 5 mins at 30 secs interval alternating between 80 rpm and 100rpm, 5 mins easy at >95rpm

Set 1 -50 mins in zone 1, every 5th minute alternate between a 30 sec spin up and a 30 sec sprint

Set 2 - 50 mins in zone 2 (139-151) with the above alternate 30 sec intervals

5 min warm down

Keep forgetting to press lap button on HR monitor but average for set 1 & 2 combined was 143 with average cadence being 74.

Managed to keep in zones but stuggled with last 3 intervals (legs felt dead).

Swim

LTC session

10 min warm up

Main session was all drills focusing on body position and technique
Each drill was 4 x 50m

300m w/down

Was really good session and gave me some good pointers:

1. turn with the hips
2. fingers should be pointing down at the catch

Probably about 2k

Run

5 miles Steady
35:04
average pace = 7:01/mile

Office - Ayelstone Road - Middleton Street - Narborough Road - Uppingham Road - Walnut Street - West Walk

Was very hard run and struggled to keep pace up as not done any speed work since marathon

Bike

2 hours on turbo trainer

45 mins at Zone 1, average HR =133, average cadence = 68

then into Speed Skills 2 session (from book)

5 mins easy at cadence 90
5 mins alternating 30secs between 100rpm and 80 rpm
10mins easy at cadence 95+
8 x 30secs maximum rpm (4:30 rest) - Zone 2

15 min warm down
average HR for second part = 139, average cadence for second part = 72

kept between 120rpm and 130rpm on intervals, struggle to keep HR controlled in high cadence and currenlty cannot push a big gear at high cadence, no big surpirses as I know biking is my weakest part. Have still made big improvements since January though.

Run (pm)

From office - Ayelstone Road -Soar Valley Way, Narborough Road - Uppingham Road - past Walkers Bowl - West Walk

8 miles
Time = 1:02:24
Average = 7:48 /mile

Felt good to get running again after two weeks off, felt ok but need to keep a more consistent pace.

Swim (am)

warm up -
4 x 50m with 15 second rest

Build Up -
6 x (1 x 50m freestyle with fins, 25m hard kick, 25m recovery, 1x 50m freestyle breathe and kick with fins and float)

Main Set -
3 x 200m with pull buoy, 30 sec rest
3 x 200m with paddles, 30 sec rest

Warm down -
2 x 50m easy with 15 second rest

Total distance = 2100m
Total time = 45 mins

Average swim session, could probably fit in a bit more before work (up to 1 hour)

Weight = 13st 6lbs

Weights Session

Phase AA1

15 minute w/up on cross trainer

2 sets of 25 reps with 45 secs rest, never failing or straining

Leg Press - 32.5kg
Lat Pulldowns - 25kg
Knee Extension 25kg
Hamstring Curl - 30kg
Staright Arm Pull Downs - 11.25kg
Calf Raise - 20kg
Seated Row -25kg
Triceps Extension - 16.25kg
Pec Fly - 25kg
Chest Press - 15kg
Shoulder Press - 15kg
Hip Abduction (pushing in) - 35kg
Hip Abduction (pushing out) - 55kg

20 minutes of core work after with swiss ball exercises


Followed by 30 mins easy bike to warm down then 10 minutes of stretching.

Felt good to get back into training although weights tend to be a bit boring

Ironman Training Starts

FTHR Test on bike

25min w/up then 30 min tt on turbo trainer taking the average heart rate for last 20mins

FTHR = 169

This will be used when ironman training, sessions refer to different zones.

General

Gernally just doing odd sessions here and there to keep legs turning over after Leicester Marathon (3hrs 11min 27 sec) - went of to fast in marathon, so will need to concentrate on pacing in long distance runs.

Gernerally doing 5 sessions a week.

Ironman training starts on 16th November.

Aim for Roth

1hr on swim (have done 29 on half IM)
6hrs on bike (have done 2.42 for 85k in triathlon race) - this will be what I work on most
4hrs for marathon (have done 1.37 half IM run)
30mins for transitions and general leaway for things going wrong

total time to aim for is 11hrs 30mins

These are optimistic targets and may need amending depending on training

5 a side football

40 mins constant

Run

6.21 miles

Total time = 46.31, Average pace = 7.29/mile

Bike

65m in 3hrs 50mins

Run

10 miles

Total time = 1.15.54

Average Pace = 7.35/mile

total ascent = 1148ft

Run

1m w/up 3m brisk 1m w/down

average pace = 7.38 - 6.33 - 7.57

Total time = 35.15

Bike

2 x 18 mile efforts

1st one was 53.55 mins, average pace = 20.2mph

2nd one was 1hr 00mins 58 secs, average pave = 17.8mph

Chesterfield Spire 10miles

went to a wedding reception with Alcia night before and drank, bad mistake, total time = 1.09.56, avergae pace = 6.56/mi, total ascent = 1314ft

Run

12.46 miles, time = 1.39.02, average pace = 7.56/mi

Total Ascent = 1995ft

Run

5 miles, time = 36.40, average pace = 7.20/mi

Total Ascent = 845ft

Run

6.81 miles, time = 55.36, average pace = 8.09/mi

Total Ascent =1452ft

Run

5 miles, time = 39.09, average pace = 7.49/mi

Total Ascent = 882ft

Run

20.10 miles, time = 2.39.08, average pace = 7.55/mi

Total Ascent = 2561ft

Run

12.35 miles, time = 1.38.32, average pace = 7.58/mi

Total Ascent = 2178ft

Run

1 mile w/up then 3m brisk the 1 mile w/down

total time was 36.08

average paces were 7.58/6.42/7.59

Run

20.14 miles, time = 2.40.44, average pace = 7.58/mi

Total Ascent = 2273ft

Bike

64.42 miles, time = 4.06.47, average pace = 15.7mph

Total Ascent = 3799ft

Run

5 miles, time = 38.24, average pace = 7.41/mi

Total Ascent = 884 ft

Run

16.37 miles, time = 2:10:35, average pace = 7.58

Run

6.9miles, time = 55.08, average pace = 7.59 /mi

Milton Keynes Olympic Tri

After doing nothing since i hurt my ankle i thought i would give it a go even though ankle still swollen.

finished in 2.21.40

Got bit lost in swim and had to ask canoist for directions as got caught between lead group and middle group. Bike felt good, frits time averaged above 20mph for olympic distance, run was dead flat but ankle started hurting after 2 miles so had to hold back slightly.

Splits were as follows

Swim 22mins 12secs
T1 2 mins 08secs
Bike 1hr 13mins 18secs
T2 57 secs
Run 43mins 02secs

finished 137 out of 392
19th in age group.

Could of really attacked a good time if had been training but not bad considering

Whaly Waltz 5.5m fell race

got 2miles in then went over on ankle and had to pull out - immdeiatly swelled up - was in top 30 as well and felt strong - will have to see how long out for as quite painful and bruised.

Run

12m slow run, 1hr 33mins 43secs, average = 7.49min/mile

Felt good, had to go up to Owler Bar(went quite slow up here - need to get quicker up hills) - very hilly route but good training.

Bike (pm)

35 miles with Jo P
Curbar - hathersage route

2hrs 30mins, total ascent = 3557ft, average =14mph

Felt really good and strong, tried to attack the hills.

Run (lunctime)

5m steady

time = 33.40, average = 6.44min/mile
Felt good to get pace back in the legs, surprised that I could keep it for 5 miles on tired legs.

Run

5m easy run home

time = 38.22, 7.40 min/mile, calories = 782
Total ascent =948ft

felty quite good - had to do two miles after to get home.
Legs felt lethargic once finished though

Bike (pm)

26 miles, 1hr 30 mins, average =17.4 mph

Went riding with Jo for first time - was quite a hilly route, started to get bit tired towards the end.

Run (am)

4m slow with few strides

30.35 mins, average = 7.39 min/mile, calories = 694

Felt pretty lethargic as only had raisin's before, need to eat more for longer, harder runs in morning.

Swim

Lunchtime swim

100m w/up
5 x 200m intervals
100w/down

3.04
3.07
3.11
3.04
3.07

Some numpty with a triathlon hat held me up on 3 and 5, on 5 he pushed off as i was doing tumble turn.

Run (pm)

5m - Easy pace zone, time = 39.02, average = 7.48 min/miles
Calories = 794

Marathon training schedule start

Felt good to get the legs going.

Bike

50m Great Nottingham Bike Ride

2hrs 41mins, average 19.1mph
Felt good, although was blocked for last nine miles by 18 milers (lots of kids) and 1 mile over gravel. Very flat course though. Was first back out of the corporate entrants.

Open Water Swim

2.8k at Watermead Park (3 laps)
about 50mins

Felt good although badly need new wetsuit as current one very restricive and tires shoulders quickly.

Run

Run Home from work

7 Miles, 55 mins, Average = 7.53 min/miles

Felt very lethargic at first due to steep long hills, however on the flat felt really good, had to keep something back as wanted it to be a recovery easy run.

Bike Ride (pm)

25.3m, 1hr 38 mins at average of 15.4mph

Unstone
Dronfield
Owler Bar Roundabout
A625 to top of Whirlow woods
Through Whirlow Woods
Dore
Totley
Owler Bar Rondabout
Dronfield
Unstone

Felt Ok - quite a hilly route though.
No gels etc.

Recovery Bike

10m bike on turbo trainer
54mins
average =11mph

short very easy ride to get the legs spinning after sunday.