20th March 2009 - Block 2 Fitness Test

Preparation - Week 8 - Block 2

07:00am - Wakeup

• 5 Hours sleep
• Sleep quailty 7
• Heart Rate 53 / 67
• Weight 76.8
• Mood 8

Late night and a couple of drinks with Meg. Not the best preparation for a fitness test but had to be done. Could have done with a 30 min or so recovery ride to losen the legs but should be ok. Slightly tired but not dehydrated. Can feel a soreness in my throat coming on slightly, will keep it up on the vitamins and berocca and get an early night tonight. Wedding tomorrow!

07:00pm - Block 2 Fitness Test

	Test 1					Test 2
Block	Speed	RPM	Power	HR	Recovery	Speed	RPM	Power	HR	Recovery	Max
0	40.6	92	305	168	139	39.9	90	290	175	134	185
1	42.6	98	346	172	132	41.1	99	312	172	127	182
2	42.6	98	348	172	119	41.5	99	322	170	117	181

3rd fitness test of the training program tonight. Arrived at Mick's feeling tired, been a long day. Was dreading getting on the turbo this time round, completely different mental state to the last test.

First test started to hurt almost straight away but HR was ok. Was averaging around 350-360W but after 4 minutes really started to suffer. Concentrated on keeping it above 350W but the overiding urge was just to finish the test to get the suffering over. Could bearly concentrate on breathing and pedal stroke. Heart rate max was a lot lower, sign of fatigue. Some how managed to beat the last blocks stats even though I was feeling shit so a good sign of improvement even though the stats were just above the last test.

Second test really struggled to get the HR back up again, couldn't achieve more than 179 max. Second test however was much stronger, averaging 322W, a 10W increase from the last block test.

Recovery improved greatly, getting heart rate back down to 119 and 117 on both tests after 3 minutes. Overall really happy with the results considering how tired I was and all good indicators of progression.