10th February 2009

Preparation - Week 3 - Block 1

07:30am - Wake up

• 8 Hours sleep
• Heart Rate 49 / 78
• Weight 76.3kg

Feel a little dehydrated. Legs ache slightly. Slept well.

07:00pm - Turbo Workout / 1 Hr 20 Min / EM inc x2 15 min SS

Time	Int	Power	RPM	HR	KM/H
10Min	Warmup inc x3 30Sec FP
15Min	EM	295	95	156
15Min	SS	282	93	161
15Min	EM	252	88	156
15Min	SS	271	91	162
10Min	Warmdown
		275	92	158

Notes
First interval session from the new training plan today. Warmup worked well using 30 second 100rpm+ bursts with 30 second gaps. Entering first Steady State period I really wondered whether I'd be able to maintain the intensity, but gradually got used to it over the next 2 intervals. At the end felt I could have continued beyond the pescribed workout. Concentrated on keeping heart rate in zones at expense of power and cadence - both these were fairly erratic in comparison.

Before session Dropped saddle height 5cm. Throughout whole workout had no knee or feet pains whatsoever. Only discomfort was felt on the pubic bone, had to be aliveated by sitting up on the saddle for extended periods. After discussing with Alan it seems my saddle aspect must be wrong. He also suggested replacing the saddle as it would be well worn by now. Will invest in a new Gel Flow tomorrow.