This morning started with a session on the erg (indoor trainer) which consisted of a long warm up, some short intense intervals with a long rest interval, followed by a long warm down. The reason for the longer rest is to let my legs recover completely so I can hit the next interval with the maximum of effort, and hold good form the duration. I am set up in the lounge in front of the telly, playing a mixture of "The good morning show, Juice TV and MTV." Its amazing what a good song can do for the brain, the time goes alot quicker and its easier to switch off and just get the work done. I also learn some great housekeeping skills at the same time.
I have some 'work' work to do before heading out for the next session and then its back on the bike this afternoon. I am going to ride hills for a couple of hours, which will include climbs such as French Pass, Te Miro and Sanatorium. For those who aren't familiar these range from 5-15 minutes in length, with a range of gradients, from "it dosent hurt much" to "works the legs no matter what"
I will follow this bike session with by putting on the Saucony Fastwitch's and run a number of short intervals, not too many but just enough to get the heart rate up and to remind the legs that to run a fast Ironman you still have to run FAST!
The below photo is from last friday, plenty of Magpies around at the moment, these ones a little worse for wear.
Check the random quote below, I quite like it.
Also, dont be scared to put in a entry to win some timex kit, check out link below
http://keeganwilliams.blogspot.com/2011/09/win-team-timex-gear-kona-picks.html
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