Managed to get out today - Brick session - that's Bike followed by a run. Headed up to Regents park as it's close and there's not too much traffic. Did about 90km cycle, main objectives were to keep the cadence up around 90/min. In the past I have favoured much lower rates so it's going to take a while for this to feel normal.

The theory is that if you are going to do some work better to split it into more easier amounts - each pedal stroke is easier but you need more of them.

Also wanted to keep heart rate (HR) below anaerobic - so for me less than 150

Finished with a few km's pedalling one legged - a lot worse on my left that my right

Garmin file = http://connect.garmin.com/activity/33848355

pretty choppy on the heart rate - hard to let others pass without giving a little bit of a chase

Came home and pushed son George in the buggie on a 9km run barefoot (in Vibram five finger shoes) http://www.vibramfivefingers.com/ I've been running in these on and off for about a year now - will talk about this later. 

http://connect.garmin.com/activity/33848359

Some stretching afterwards - just what i felt like - quads, hamstrings and ITB