9th May 2009

Specialisation - Week 15 - Block 4

08:00am - Wakeup

• 9 Hours Sleep
• Sleep quality 8
• Heart Rate 54 / 72
  
• Mood 6
• Weight not measured

Ready to roll on todays ride with Jo and Si. Planning a 65 mile ride following most of the Puncheur sportive route. Not feeling any stiffness after last nights ride.

09:30am - Workout - 5 Hours 30 Mins - 112km

Brighton > Ardingly > Hartfield > Lewes > Newhaven - ave HR 138

A steady ride out to the Ashdown forest and back with Si and Jo. Felt great to be on the bike again and put in 8-10 max efforts and a few sustained SS efforts during the ride. Had to leave Jo at Lewes as she'd bonked. Rode Lewes to Newhaven with Si at SS effort and felt comfortable with HR bobling just above lactate. Cruised home on the undercliff. Slight right knee ache, nothing serious. Bike position felt fine.

17:30pm - Recovery Ride - 45 Mins

45 min cruise on the seafront on the Masi just spinning the legs in the sun.