31st January 2009

09:00am - Wake Up

• 10 Hours Sleep
• Heart Rate 53 / 75
• Weight 76.7kg

Head ache and very tired, eyes ache. Legs ache a little. Woke a few times in the night.

10:00am - 30 Miles / 2.5 Hours / Undulating / Easy

Bike - Tricross standard setup

Recovery ride with Sammo, over Devil's Dyke to Wineham lane. Sammo fitness TT test clocked 4 mins 51 secs, not bad but definate room for improvement. Back to Brighton via St Botolphs and Shoreham. Felt ok but touching LT too easily on the climbs when pushing it. Feeling the effects of missing last night evening meal! Heart rate max at 176.

01:00pm - 12 Miles / 40 mins / Flat / Brisk

Bike - Tricross standard setup

Undercliff to Rottingdean and back. Concentrated on 90-100 cadence. Good work out into head wind on outbound leg, but blew on the Rottingdean hairpin climb. Slight pain in right knee, feel like I needed a good stretch.