Parkruns Cancelled : Bike Intervals 6 x 4 minutes, 1 minute recovery plus 40 minutes tempo

All Parkruns in the Canberra region were cancelled this morning due to poor air quality from bush fire smoke. Most of my friends got on the bike or wind trainer or treadmill and did a session indoors. Outside it was windy with smoke haze and approaching 40 degrees. I did my session at home watching the cricket on TV.

The set: Stretching, 5 minutes easy on small chain ring, 6 x 4 minute efforts on big chain ring (53/16) with 1 minute spinning recovery, 5 minutes easy on small chain ring to warm down, followed by 40 minutes on the bike in big chain ring (53/14)as a tempo plus stretching. All up 80 minutes on the bike. In the evening I got out for a 5km run up the mountain and back.

If things don't improve tomorrow morning I'll get out of town and find somewhere safer to run for a few days.

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