AM - Bike: 3 hr bike in 39 x 16/15 @ 95+ rpm on the flatter areas.
PM - Rest Session.
Today is time to the seriousness back into the training...enough excuses...
The squad went out on a training ride which I joined the for. Thrown in with the ride was to complete a 5km time trial, then get back on the bike and complete the ride. The ride stats were as follows:
Time: 3:14:23 (totals from home)
Avge Cad: 68rpm
Avge Spd: 24.9km/h
The time trial stats were as follows (Courtsey of Forerunner 305):
The same issue is asrising here in this run with working at running at a constant pace throughout the run. The initial enthusiasm must be controlled and I need to work at a consistant pace throughout the race.