25th March 2009

Specialization - Week 9 - Block 3

07:30am - Wakeup

• 7 hours sleep
• Sleep quality 8
• Heart Rate 54 / ??
• Weight not measured
• Mood 7
• Core exercises x10 30 Sec
  

Tired this morning, could do with a lie-in one day soon!

08:00pm - Workout - 1Hr 30Min x2 OU (x2 10Min SS, x2 5Min CR)

First Turbo session of the new period plan. Warmed up 10 mins then into 20 mins EM followed by x2 over under intervals - 10 mins steady state HR, 5 mins climbing repeat HR. Legs felt great, and last 6-7 mins was able to average 320W+! RPM was a lot lower on this session, whereas usually I'd be rolling along at 99-100, it felt more comfortable at 90-95. Strange.

Saddle however is still a major problem and is really beginning to fuck me off big time now. Fitted the new Arione but could still only manage 20mins at EM before starting to get pain / numbness. Even worse at higher efforts. Ignored the pain for the last 10 mins and actually got into a really good zone of concentration and cranked out some big watts, but can't be doing me any good. Got to get it sorted!!!!!!!!!!

Time	Int	Power	RPM	HR	KM/H
10Min	Warmup inc x1 1Min FP & x2 30Sec FP
20Min	EM	287	92	149	40.1
10Min	SS	286	85	153	39.9
5Min	CR	285	84	157	39.8
10Min	SS	283	90	152	39.3
5Min	CR	275	92	156	39.0
20Min	EM	283	91	153	39.7
10Min	Warmdown
		284	90	151	39.7

On review from a similar SS interval session one month ago, all stats are up, especially power, with an increase of 20W on average over the same session duration, though for less RPM. Not bad considering how much discomfort I was in.