hiya everyone

on monday i missed bradford because dad was at work so i was stuck with the rollers......again. so i decided to do intervals, that decreased in length but increased in intensity starting with 15 mins warm up then 5 miles hard then 1 mile recovery followed by 2.5 miles hard three quaters of a mile easy, 1.25 mile hard with three quarters of a mile easy 0.75 mile hard a quarter of a mile easy and finally 0.40 hard. 5 mins easy then 20 mins steady.
tuesday is my day off so wednesday was 40 mins on the rollers before the presentation and roller racing. i wasn't overly happy with my result but sprinting isn't my thing. well done to all who came away with something and for those who didn't keep training and it'll be you next year.
thursday was my gym session weights and the rowing machine(a lot harder thann you may think)
friday was mega threshold intervals.
saturday i was lazy and spent the day in town shopping.
sunday was the 2nd round of the necca series which was like a trial run of the north of englands DANCING ON ICE !!
well done to all who braved the testing conditions and challenging course, after that me, dad, uncle tony and emzy t rode the snowy and muddy 22 miles home from hetton down the national cycle network 1.

hope to see you all on saturday

josh