Rode for three and a half hours in Richmond Park. Started to feel stronger the further i went, ride with minimal was an experiement, which was pretty tough. Had a gel (delicious tropical flavour) about 2 hours 45 mintues which made me feel better, but was a ragged mess back home at 3 hours 30 minutes.
Went to test the facilities at the Nuffield Health, Fitness and Wellbeing (!!!) Centre
Leg press- 30 on light resistance
Bar Weights- 15kg- As many as possible
10 minute running interval session
500m Full pace rowing
70 Sit ups
30 minute sauna (sweaty mess)