wake up boo!

All this rain has its advantages. Instead of the early asaren starts, I get to roll over and stay in bed. I’ve had longer than usual sleeps these last few nights and I feel all the better for it. Obviously it’s wonderful to be woken up by the boys too.

Working in Takayanagi today. This is usually a chance to get a decent ride in but the typhoon was forecast for the afternoon and I didn't fancy being caught in it on the way home. A chance to drive with a coffee and some music. An old Britpop CD. Reliving the magic of the Boo Radleys. Summers gone, days spent with the grass and sun

The rain started heavy around lunchtime so it was a choice well made. I was glad I didn’t have to fight the wind and rain on the way home.

Another session on the rollers then. The last two nights have been intensive sessions so I opted for a lighter load. Music is all important for rollers. Tonight's choice: Delphic.

I did a brief warm up and then raised my heart rate 5 beats for each song up to 160 HR.

Acolyte was trying to push me much harder than 145 HR and I really needed Counterpoint to get me up to 160 HR (about 62 kmph) for the last interval.

Great training music all the way from sunny Stockport!

1. "Clarion Call" x2 ~ warm up 6:00
2. "Doubt" ~ 130 HR 4:06
3. "This Momentary" ~ 135 HR 4:35
4. "Red Lights" ~ 140 HR 6:11
5. "Acolyte" ~ 145 HR 8:51
6. "Halcyon" ~ 150 HR 4:43
7. "Submission" ~ 155 HR 5:33
8. "Counterpoint" ~ 160 HR 6:18
9. "Ephemera" ~ warm down 1:56

Wednesday's training: rollers - ride to the music, Delphic's Acolyte (43 mins, 40 km, 54 kmph)