Rest day

Mega sore left knee and everything conspired to bang into it including this doofus who is also doing the W3P2P walking stages, his bike riding skills are not up too much.

Tomorrow is the Kington Sportive. 30 degrees heat, bad knee. What could go wrong? :)

Take it easy

2 x 5 mile recovery rides, kept heart rate below 100bpm av speed 15mph av bpm over 5 miles 84bpm.

Love this weather!

Another scorcher of a day 2 x moderate 5 mile rides 1 hour on x trainer

All in a days work

5 mile recovery ride, nice and easy, 14 mins

40 mile training ride, very hilly, 2 hours 38mins av speed 15mph max speed 36.23, calories 1754,av hr 127 max 151 ascent 2145 descent 2057. 

1 hour spinning training sprint drills and hills

5 mile recovery ride

Loving the sunshine, here's Elf trying to get picked for the Downhill All the Way challenge, Sorry Elf Spotty has the only space allocated to, hes the W3P2PK9!. 

Lots done

22 miles 1 hour 21 mins inc puncture, sunny, av speed 15.75 mph max 40.21 mph, ascent 1187 descent 1179, 900 plus cals, av bpm 119 max 155 good fun ride 40 mins on X trainer 480 cals av bpm 137 max 149 5 mile recovery ride 13 mins av speed 17mph max 27.29 pulse raised to max by dickhead in TARMAC lorry 5 mile recovery ride no stats.

Recovery

2 x 5 mile recovery rides Have got little t's cold

Duathalon

Could not face the tension of watching the Wibledon final so did a run and bike ride, this was also to collect bike from office Time 1 hour 7 minutes 21 seconds Distance 8.2 miles av speed 7.27 mph max speed 20 mph ascent 1312 feet descent 1148 feet cals 899 av bpm 137 max bpm 159 sore legs, happy enough with time as this included toilet stop and change from running kit to riding kit. Got back to watch Andy Murray win too!