Catchup part 2

Wednesday morning was raining again so the Mountbatten group stayed in the sports hall and did a circuit - propably the hardest session they have done. Groups of three, one resting, one running round the hall and one doing and excersise from a list of squats, press ups, sit ups, dips etc.
In the evening I did 45 mins in the Rapids gym. Warm up on the X-trainer then some squats and dips. Technique is coming along and I handled 42kg in the basic squat pretty well. Need to introduce some more techniques and start upping the weight.

Thursday was a fine tuning session on the track. Ton Noel and I did some fast 150s (19/18 seconds) with long recovery. The goall was just to feel sharp and flowing. Then we did a few hurdles of the bend. Overall a good session.
Friday, yoga in the morning and cycled to work again. 20 in and 19 back (av. over 16 mph) I'd like to get as close to 20 mph as I can over the summer.