Wednesday's Sessions

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	Geelong 70.3
Ride:3-3.5hrs in 53/16-22 @ 90+ cadence and 150 av hr over undulating terrain. Squad ride first	Run; 20-30 min @ under 150 and 15 min stretch		10-2-08
		Days to Ironman:	81
Daily Observations
Weight:	83kg	Sleep:	7.5hrs
Mood:	Generally tired	Heart Rate:	55bpm
Mileage
	Swim	Bike	Run
Daily:	0km	100km	5.5km
Week to Date:	2km	100km	22.5km
Month to Date:	10.7km	669km	84.1km
Daily Nutrition
Breakfast	Cereal and 2 pancakes (no butter)
Morning Tea	N/a
Lunch	Salad
Afternoon Tea	Pretzels
Dinner	Vegetables and chop
Hydration Notes	6 x 600ml Water & 3 x 600ml Gatorade (on ride)
Today's Journal

This morning was BTS cyclying squad session and then a further 2.5hours.

The squad session was focussing on strength intervals. We were working hard up the hills around the River loop. The aim is to keep the foot parallel to the ground throughout the pedal stroke, sit up tall as high as you can get..hands on the areobar pads.

The Stats of the ride are as follows:

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