Track and cycling

Cycled to work again - another 10 miles on the bike, a few cups of petrol saved.
On the trip back I averaged 17.4 mph and topped 34 mph down hill coming out of Ampfield.

In the evening I did a track session with Tony and Michele. Since we are running in the counties at the weekend this was just a fine tunning session - in theory.

Long warm up followed by 1x250 then 1x150 with 20 mins rest in between.
Managed 32 and 18.
Which I reckon equates to a 53 400 in ideal conditions. Good speed work. I tend to be pulled along by tony, he takes off very well and I spend the last 100 trying to keep for and still catch up. Need to work on hitting full speed earlier so I don't have so much work to do at the end.

Michele did 44 and 23 and looked strong in both runs. Need to work on speed and sharpness over the next few weeks.