speedygeese...

late start this morning after arriving home later than normal last night...

still rode to work...

tonight's session at Parliament House was a combination of last week's session and Saturday's session using the same lower grass area...after our usual two warm up laps (1.83k & 1.35k), we did 4 lots of:

40sec on / 80sec off / 40sec on / 80sec off / 40sec on with 2:20 rest between each...

1: 203m / 214m / 199m / 224m / 214m
2: 180m / 229m / 176m / 228m / 190m
3: 200m / 235m / 182m / 217m / 194m
4: 210m / 236m / 187m / 206m / 196m

the first lot started downhill, the second lot had the uphill for the second part, the third lot started uphill while the fourth lot finished downhill...Al kept me honest again except in the 4th lot when I decided to see if I could hit the front with the first effort (I did)...Jodie did well while Tim was finding it hard with dead legs after a long ride in the hills yesterday...

finished with a long warm down (3.05k) after we lost everyone else!

10.93k, 82:42...starting temp/humidity: 25.8/26%...avg/max HR: 140/177...