4 or 5 x max efforts from roundabout up the hill to roundabout with recovery along front of school, between the roundabouts.
Work on getting out of the saddle up the hills and pushing over the top of them.
Cam’s to Waterworks Rd, Gap Creek Rd, Kenmore, Fig Tree Pocket, Cams
Efforts are to be from Gap Creek Roundabout to T intersection at end of Gap Creek Rd.
120/130km North West, Route 18 NW, Straithpine, Dayboro, Mt Mee x 2, Samford, Return Cams
70km South East, Route 10 SE, Ford Avalon Rd, Capalaba, Cams
75/80 km North East, Route 14 NE, Mango Hill, Redcliff, Sandgate
Cams, Acacia Ridge, Browns Plains, Greenbank, Logan Village, Beenleigh, Springwood, 105 /110
Route 26 SE, 90km: Spring wood, Hyper-dome, 7 Sisters, Cleveland, Ormiston, Cams.
Cams, Samford to Goat Track, Glorious return Nebo Cams 90km
- 4×1 Lap Max Effort, with 1/2 lap recovery between.
- Do all efforts at 90+Rpm
- To finish do 2 sets of 10x15sec sprints, with 45sec Recover.
- 5-10min between sets.