A longish Ride (4.5hrs)

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	Geelong 70.3
Ride:5hrs in 53/18-22 @ 90+ cadence and under 145 hr av through out. Do squad ride first	Run; 20-30 min @ under 150 and 15 min stretch		10-2-08
		Days to Ironman:	88
Daily Observations
Weight:	82.5kg (After Ride)	Sleep:	6hrs
Mood:	Nice	Heart Rate:	60bpm
Mileage
	Swim	Bike	Run
Daily:	0km	117km	5km
Week to Date:	3.5km	314km	39km
Month to Date:	3.5km	314km	39km
Daily Nutrition
Breakfast	N/a
Morning Tea	N/a
Lunch	Salad & Pancakes
Afternoon Tea	N/a
Dinner	Lean Pork & Salad
Hydration Notes	4 x 600ml Water, 4 x 600ml Gatorade (during ride)
Today's Journal

Squad ride this morning......ooooooohhhhhhh yea!

Good turn up....With Byron (and of course Mark) at the helm! The mission to complete the river loop at a cadence of about 110rpm, working hard up the hills and some short sharp sprints....sounds for an interesting outing. The squad ended up splitting into 2 groups. This was a challenging session it certainly was won to get the legs moving. All up a worthwhile session. But there was still another 4hrs ahead. This was with Mark, Darren and me. After about an hours Darren had to head back. Mark and me continued through wind, rain and the heat....sound a bit like Melbournes weather really. These conditions were a great opportunity to fine tune the mental side of what I could be faced in Port.

The Stats of the ride were as follows:

Reflection on the ride. I felt good going up the hills...strong. Once we left the squad and went on our merry way...for the rest of the time I was able to stay in the big chain ring and survived. The legs were a little fatigued by the end of the ride however, they still had at least another 80km in them...I was quite pleased with this! Messed up the nutrition side of things a little toward the end of the ride....missed one of the feed times (I am trying to eat every 45min and drink every 15min)

PM Session: Run; 20-30 min @ under 150 and 15 min stretch

The stats are as follows: