Changed, readied my riding kit and off for Richmond Park. Couldn't believe how smooth my legs were feeling despite the week and to top it off, my fastest lap around the park, sub-22.30 (for reference, Alan does laps just above 21mins and the measure of a true cyclist is 3laps in 60mins, so still a lot of improvement necessary).
|from the top of a hill|
150mins later, home, out of the cycling shoes, into my runners and complete loss of the smoothness I had on the bike. It seemed my knees had a falling-out as they smacked each other while I moved along the canal. If that's bad enough, my heels got in on the action, and there were a few moments I thought I'd trip myself straight into the canal! I shortened the strides significantly, felt like a senior citizen rushing to make the early bird special on time, but was maintaining 4.30km's and just after 3k the session was complete.
Exhausted and exhilarated all at once, I sat along the canal for 20mins taking in the sunshine and attempting a stretch whenever enough energy had built up.
Sunday was standard, 30min low HR/ high RPM bike session followed by a quick rest complete with coffee from nude espresso (great beans!) and finally a moderate 75min run.
Looks like Saturday is going to be the true test with Sunday still long but more recovery than hard effort.