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.