Workout

2 x 9 long hill repeats (rx: 3 x 9)
GPS data here

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Notes

Got out of work early and spun off to Essendon to hit the long hill. Not as horrible as I expected, and I was able to push pretty hard in the second set without feeling the fade. It does get the burn going pretty good though, and at one point I passed a rotund gentleman pushing his bike up the hill three times before he made it to the top. We exchanged pleasantries each time. I ran out of time for the third set but subbed in good, hard tab into a stiff southerly wind on the way home.

Total distance: 29.3 km
Total vertical gain: 696 m

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Food

• 1.5 eggs, lots and lots of fruit, nuts
• Scones with jam and cream (thanks Fee and Claire!)
• Grilled fish and garden salad, some chips
• Coffee
• Grapes
• Hook & Spoon beef & stout pie w veggies and olive oil
• 1/2 a scone w jam and cream
• Tea