set: 12 x 30sec on 90sec recovery at 110rpm
Warm down 5mins 85rpm
17km easy pace with 4 x 3min at 10km pace on 90sec recovery in middle
It was a difficult day. George was ill so I was looking after both boys. Didn't think i'd get the turbo done but both fell asleep mid morning - lucky. Can't believe still playing with the position - added a fourth wedge to the left shoe, this is more than ever before but it felt like it needed it. Also dropped the saddle a fraction - because the shorts are a lot thinner.
Did most of the 30sec repeats at 300W.
Ella had to work late. Out the door for the run at 8.30pm - went to Battersea track which is 5-6 km away and did 4 x 800m. Each took about 2min 50sec which I was pleased with.
Did however sprain my ankle on the way back. I used to do this all the time as a young kid so it's frustrating to have happened right now. It doesn't seem too bad right now but will know more in the morning. Rest Ice Compression Elevation R.I.C.E called for.
George is coughing and spluttering so may be in for a rough night.