Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
Warm up/down and recoveries from surges.
Running tempo 5:00 [5] 1.15 km (4:21 / km)
I liked the run I did in Glenelg with surges in the middle so decided to do it again today. Picked a loop at Ridgeway where I hopefully eould be able to split the surges to 2 uphill, 1 flat, 2 downhill. Was a little off and ended up with 1 up, 1 flat and 3 down. Really like that loop, but if I do it again I'll go in reverse to have more surges on the hills cause thats what I need to work on.
Note
Well I'm a spaz. I originally had the above runs as one block and decided to split it into 2 so I could have some shiny red on my training bar for this week. Problem was, when I deleted it, it kept showing up on my log, so I tried deleting yesterdays ride. They kept showing up. Long story short, I deleted the past week or so of training before realising I should have tried hitting 'Refresh'.
Can someone write 'Attackpoint for dummies', I know someone who needs a copy.