I finished my week’s training with a 4.5km run after work yeaterday, followed by a long bike ride this morning. I’d intended riding to La Perouse and back, with a few laps of the park on the way, but when I got to the park it was starting to drizzle, so I figured I’d be more sensible to stay off the roads and just do laps of the park. It also meant I could stay on the aerobars for longer and have the added bonus of not having to worry about avoiding potholes while on them, which might be an issue since I’ve only ridden on them once before.

I decided to do one hot lap on the bars, then one easy lap, then repeat, managing 9.5 laps in total before heading home. The hot laps were pretty good, with my fastest one being 6:16.5 (3.8km), which is an average of 36.5km/h, or about 4km/h faster than my previous best. The great thing about it was that I wasn’t killing myself, so it all augurs well for a faster bike split at the next Kurnell.

S: 5200m – B: 120.3km – R: 17.5km