Training this Weekend

Fri run ..track oval 6 am (please do the 2k w up before the start at 6 am)me ,alice going….if anyone wants to advertise other times please reply to all on here

Fri swim : 6:30 pm with bondifit surf swim meet at n bondi surf club 10$

Sat bike 6 am york rd gates…please note below course meaning safety comes first at all times,slow around traffic light areas and stay in groups as arranged at beginning of ride

140-160k- 140 pacey- group.. pacey e2 after airport tunnel…first “short” stop last garage before waterfall garage then via freeway to sublime pt, return on old road down nato park back up waterfall hill back to stop at sutho station “short” stop….

Continue pacey after initial easy until ikea, straight back to park …if low on km's please make up easy in park

PLEASE TAKE IT IN TURNS TO ROLL EVERY 5KM,THIS WILL GIVE THE ONES AT THE BACK A REST AND KEEP THE PACE GOING WELL…I,VE SAID 140K PACEY BUT THAT’S THE EFFORT UP FRONT,DON’T WORRY IF H R LOWER AT THE BACK…THOSE WHOSE MISSED SESSIONS PLEASE TAKE LESS TIME AT FRONT BUT TRY DO FAIR AMOUNT IN YOUR GROUP

120-140k group-50-100 ish-pacey

AS ABOVE BUT TURN ON FREEWAY AT HELENSBERG (1ST TURN OFF)…THOSE DOING LESS PACEY STAY AT THE BACK MORE

Sun bike 6:15 am to kurnell easy .. note I'm doing kurnell sprint race …if anyone is cycling there before please click on reply to all to arrange meeting time to start

Sun run off bike after ride