It has been a while since I did a speed session and by body could hardly remember what they felt like.
2km warm up and 4 reps of Farm Cove commonly known as "Gate to Gate". It is a bit further than the gate to gate as we go from the bubbler at Opera House to the Gate on the other side of farm cove. The guys think it is 1k however I am scared to tell them that the Garmin says it is only 979m ;-(.
Reps were done in 3:32, 3:41, 3:41 and 3:46. It was very tough and the last rep was ugly. I am blaming it on sixfoot recovery. The warm down was done at an extremely slow pace and I even had to walk up the hills.
Last night I optimistically tried to go for a quick ride when I got home. Stupid move as I only got down the road before it got dark and I don't have lights on the bike. I turned around and on my way back I thought I would do a few laps of the park just near my house.
Turned out not to be a bad idea. There was a girls soccer team training and therefore had the park lights on. The park has a hot mix pathway around the circumferene which is about 666m - so three loops is about 2k. At this time of night there was no kids and no dogs which gave me the path all to myself (almost) which allowed me to get up an average pace of 30k/hr. I have officially named it "The Veledrome" and is a real alternative to the wind trainer through winter. Now I just have to work out when the lights will be on.
Ended up with 20k in 50 mins.
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2 comments:
that track distance sounds scary!
and doing so many laps must have been tough - each time around would have felt like deja vu ;)
Why don't you just get yourself some lights for your bike?
RA
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