Friday 23rd May

Am- long ride

My usual hilly solo century ride. The weather seems to have taken a turn for the worse so getting out the door was the toughest part of today's ride. Once on the road the time seemed to tick by quite quickly. Taking Wednesday as an extra rest day this week was definitely the right decision and certainly enabled me to have better quality ride today. The table below compares the same ride over the last 3 weeks of this block of training and here's today's ride on garmin connect > http://connect.garmin.com/activity/505256727#

Pm- 60min @ 5-10sec/k faster than IM pace 

Not straight off the bike but soon enough to still have the long ride in my legs. Goal of the session is to run a little quicker than RP while keeping hr in Z2. Achieved this well today. Legs felt better further into the run I got. Here's the garmin file
http://connect.garmin.com/activity/505389450