by wannabetri » 08 Nov 2011 12:18
Monday was a day off. Cleaned the bike ready for packing. Can't decide on whether to put new inner tubes in now or stay with the one's that have been in there for a few months. Tough call.
My rest day proved eventful after a little accident shaving and then trapping my left little and nextdoor (not sure what it;' called) fingers in a door at work. Nicely bruised and sore nails and fingers. Excellent. Swim tonight should be interesting!
Tuesday 8 November
Workout 1 - Bike (wattbike) to Run (treadmill) brick
Bike
4 x 9min work to 1 min rest (150w). Set 1: Work @ 200w, Set 2: @ 220w, Set 3 @ 230w, Set 4 @ 270w including last minute at 350w
Run
2km @ 12.5kph, 2km @ 10kph, 2km @ 11kph, 1km @ 12kph
27/05 Nuffield OD; 09/06 Manc 50m TT; 10/06 Barton Marina OD; 30/06 Manc 50m TT; 01/07 Outlaw IM Swim; 14/07 - 3km OW Marlow; 15/07 Marlow OD; AG LD World Champs 29/07; Club relays 25+26/08;