Todays session(s)

Trainer ride w/mod intervals & drills...30 mins (a.m.)

Indoor trainer ride with intervals & drills. Body & mind were tired again but pretty solid session nonetheless (if a bit short). One set of 1in mod (70ish cad)/2min easy (90ish) x 5 intervals at 5mins in. Towards the end did 5 mins single leg drills 30 secs per leg in 53x11...that was pretty tough, kept the HR up. The rest all easy high cadence spin (90-95 rpm). HR ave 149, max 162, 7:26 mod zone, only 3:17 below easy. Found it really hard to roll out of bed this morning but figured I'd get the key objectives of the session over & done with (intervals, drills), get the legs loosened up, cut the rest and focus energy on tonight's key run. Two flat sessions in a row now (and a core session last night that felt weak) but no panic, both somewhat easy "filler" workouts anyway...

Easy run w/hill reps...60 mins (p.m.)

Easy undulating run with 8 x 1min mod hill reps. Felt much sharper tonight, very focussed in terrible weather (rain, hail). Good energy & form throughout, didn't feel any fade at the end. Hit correct HR zone on each hill rep...ave HR 155, 4:43 mod zone & max HR 171...felt leg drive was strong, good lean, etc. Recovered quickly, good nutrition post run, legs feel great several hours later. Good to bounce back well after a sluggish 24hrs preceding...