Thur - Barton Hw, Gungarlin, Fed Hw - 2:30 - Session 1

Wed - Ainslie/Majura - Session 3 - 3hrs

* 10 min warm up - 138 avg/bmp
* 45 min zone 2 - 119 avg/bmp
* 20 min zone 4 - 152 avg/bmp
* 45 min zone 2 - 117 avg/bmp
* 20 min zone 4 - 155 avg/bmp
* 30 min zone 2-3 - 121 avg/bmp
* 10 min cool down

Zone 2 felt a little slow - prolly wanted a 130+ HR
Zone 4 work was good - need a good long hill to avoid any little breaks

Note - need to introduce a 3rd zone 4 ...

Monday - Lake George - 2:13

Avg HR 140

Felt good riding, but lacked a little power on the rolling uphills.

1 x gel

Sunday - Husky 100 - 4:35

100km race.

4hrs:35mins

Riding Stumpy

HR Max - 190
HR Avg - 166
KCAL - 4093

Zone 160-172 --> 2:02
Zone <160 --> 1:08
Zone >172 --> 1:24

Food
- 3 litres heed
- 4 gels + 1 pre race gel
- 2 small bananas mid race + 1 pre race
- 2 x toast + juice breaky

Comments -- drink more. Minor cramps around 70km mark due to lack of fluid intake.

Fri - Trainer - 45 mins

Got stuck at work :(

Wed - lake george - 2:16

Don't feel too bad after Mawson.

Lacking power but felt good to be riding.

Posted from Blogium for iPhone

Tues - recovery spinning on trainer - 45 mins

Fri / Sat - Mawson Marathon - 367km - 19 hrs

Sun - Majura corc race - 2hr + 30 mins

Misc 3hrsduring week