Bike

• 2h 30m
• 70.00 kms
• 28.00 KM/hr

rode with marty out to dayboro,winn rd and around north pine dam.
hilly,tough ride.
had muffin w banana for breaky then 1 bottle perpetuem,1 bottle heed,2 x endurolyte caps,1 hammer gel and sipped 1/2 water.
felt really good,no cramping and energy level good.
tired afterwards thou.

working weekend

Run

• 50m
• 8.60 kms
• 05m 48s /KM

4.2km wu
8 x 200m hill efforts with 200m downhill recovery.
due to heat did these at 75% effort.
1.2 km cd
felt ok

Bike

• 57m 30s
• 35.00 kms
• 36.52 KM/hr

rode out to mango hill and joined some club members for what is now called the '35 @ 35' ride into redcliffe and back.
the idea is to ride fast and hold a 35km/hr average for 35km by riding in a line swapping lead every couple of minutes.mango hill finish and got beaten by brett.
10min cd home.

Bike

• 30m
• 10.00 kms
• 20.00 KM/hr

went for a beginners duttons cycle club ride with andrea on the mtb.she's decided to get fitter and is eating well and exercising.hope she continues and eventually join the RTC sat ride.

had a family day at chermside pool.1st swim to test out shoulder.not quite ready yet.

Run

• 45m
• -----
• -----

waited till it cooled down then did an easy 45min run.

Bike

• 2h 25m
• 70.00 kms
• 28.97 KM/hr

usual saturday coffee club ride plus some extra around northlakes.didnt feel too bad and finished up the front on the final sprint but started to cramp a little.
sipped 1 bidon of heed,a gu,1 banana and 1/2 bidon water.after ride had musashi bulk protein for recovery.
im keen to have a go at a crit soon so will find out when the next one is on.
long run tomorrow arvo at bullockys rest.

good luck to bters racing at raby bay tomorrow.