Velodrome

Decided to do a session on the bike at the local velodrome yesterday, in an attempt to avoid the heat of today. It ended up going really well. 

I did 10 x 2 mins hard, 1 min easy. Really hurt, but the lungs don't burn as much as on the track, heart rate was sky high though. Felt great to work hard. Another devil was out there as well, who was better than me. I think he was doing 10 minute efforts or something similar, but he was really moving. He had an elite bike though, must've cost 10 grand. 

28km all up. Covered 15.6km in the session.

Then this morning out for 30km in 1:03:05. Worked up the hills, but then treated it as the equivilant of an easy run. 

Back is slowly getting better. Went to the physio yesterday who gave me some exercises and a massage so feeling that today. Got to keep these exercises consistent.