My rides are increasing in time now that I'm into the big key phase of the training block, this mornings ride was 2:23hr and I will be trying to find time to get these up to 3hrs if possible.

I executed the planned ride nicely and felt comfortable holding the wattages that I was targeting. I was aiming to build through the ride and finish with my last 20min interval closer to HIM power.

My targeted intensities and the results are shown below;

Pretty happy with the numbers, although slightly down on what I planned when I set out the plan for the week, but I'm a little fatigued and have a few solid days coming up so didn't want to over do things.

                            

Ride link

In the afternoon I went for my usual aerobic run while the kids were at netball training. This week I was not so fatigued and sore so I aimed at running it closer to the pace which I am aiming for in the race. Average pace for the run was 4:40 min/km which is pretty close and I didn't want to go much faster, considering my key sessions are coming up in the next couple of days.

Aerobic run