After Saturdays nightmare with my front chainring went out on Sunday to do my 3 hours+ with 5 minute massive gear efforts.
My mate Adrian came out with me we met up at 08:30 and set off! I explained to Ady what i was going to do and he decided he would also like to try.
Got to sat Ady did a superb first hour but his lack of training soon took its toll and he dropped back to ride at his pace.
I managed 3 hours and 20 minutes but to be honest i could of done more but i took heed of what my coach said and limited the amount by only increasing by 10 minutes or so each week.
The week so far has been good i have managed all m scheduled sessions,yesterdays simulated through and off was a bit flat but you carry on regardless.
Just finished my 9x4 minute hill efforts at 164bpm best session of this so far felt great all the way the wind was blowing up the hill but regardless of that legs felt strong.
Sundays session is same as usual might try 3.5 hours this week.
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