Another nice day and excuse to get on the road bike, this time to renew the parking permit in St Albans. So at lunchtime it was a quick trip over and back, 13 miles, easy, just getting the legs spinning. Focus was good high cadence and light feet on the pedals.
The evening brought the opportunity for an easy run, five miles over by the Oval, Roundwood Park and then along to Crabtree lane. It's a nice route with a few hills along the way.
Both the spin and run were predominantly z1 efforts and were followed by a good stretch and core exercises.
With the Grand Union Canal Half Marathon on November 8th my last event of 2009 my attention is turning to 2010. So far I have Etape Caledonia in May but would love an early year Marathon to complement that. Those events would give me the base for a summer Half-Ironman. After that the Herts10k would be a welcome respite.
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