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@disrail
From what I know of your riding Chris, you're getting easily nuff miles in for your fitness, your speed should already be there too. If not, speed comes easily after a good base of solid riding. Just throw a 10 minute intervals of fast riding into your commute where you've got a good stretch of road. Be good to see you out again. Might catch you on a Thurs with the scouse lads.
I'm gonna pass on tomorrow. Legs still sore from descending (walking) mountains in Snowdonia. Have a good 'un, hope the weather is cracking.