Ride on....

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	Geelong 70.3
Ride: 5.30am Squad @ West End. Drive there and spin 2hrs after with me	Run: 30 min @ under 150 and 15 min stretch		10-2-08
		Days to Ironman:	105
Daily Observations
Weight:	N/a	Sleep:	6hrs
Mood:	Good (improved)	Heart Rate:	59bpm
Mileage
	Swim	Bike	Run
Daily:	0km	87.70km	6.23km
Week to Date:	5.5km	87.70km	21.23km
Month to Date:	21.25km	277.70km	38.23km
Daily Nutrition
Breakfast	N/a
Morning Tea	1 x Sausage Roll
Lunch	1 x Footlong Chicken fillet Sub
Afternoon Tea	N/a
Dinner
Hydration Notes	3x 600ml (Gatorade) 3 x 600ml (Water)
Today's Journal

This morning into West End for the Squad Bike session with Byron. Today focussing on pushing up the hills and recovering down the other side. I found this useful to improve a deficiency I have in riding through the top of the hill. I always tend to really 'take the foot off the gas' when I get to the top. One of the 'drills' we did was working together as a TT team to chase down the other group (sa we split into 2) Initially I was able to stay with the guys; however, after time I struggled to stay with them and dropped off the back and was able to stay within 50-100m of the group. The strength as a whole needs to improve.

After the Squad session Mark, Paul, Michael and me headed off for another 2 hours. The conditions were relatively good as there was not a lot of breeze to speak of. However, the heat and humidity was quite apparent, especially in the latter part of the ride. Throughout the ride we kept up a good pace. I struggled a little at the end of the ride; however, keeping up the fluids was able to sustain me for the rest of the ride. The details are shown below:

PM Session: Run: 30 min @ under 150 and 15 min stretch

Stats are as Followed: