31st March 2009

Specialization - Week 10 - Block 3

06:45am - Wakeup

• 8 Hours Sleep
• Sleep quality 8
• Heart rate 43 / 55
• Weight 77.4kg
• Mood 6
• Core Exercises x10 30sec

Caught up on sleep from leaving Warsaw yesterday, feel drowsy but rested. Heart rates at their lowest today, resting stuck at 42bpm for quite a while and standing at 50bpm! Seeing Dawn again tonight to review my core exercise progress. Haven't completed as many as I'd of liked, probably only 50% so I doubt there will be much improvement.

06:30pm - Physio

Third session with Dawn. Covered new hamstring stretching and core strength exercises. Core strength daily 5 mins, hamstring after exercise x10 30sec.

Rode EM for about 45 mins with x2 CR's on the sea front. Feeling tired, not the best way to pass the time waiting for my appointment considering tonights interval...

07:30pm - Workout - 1Hr 10Min x2 DI

Similar pain level to the fitness test, doing x2 descending intervals was very mentally challenging. Just completing it was a challenge, let alone anything else. After the first set I didn't think I'd make the second, but a 15 min easy pedal gap gave me time to recover physically and mentally. Wasn't feeling 100% and struggled to maintain maximum efforts. On the second set barely reached lactate threshold. Must still be tired from the early start on Monday. Will get some good food and an early night.

DI Set 1

Time	Power	Max	RPM	HR	Max	KM/H	Recovery
02:00	403	618	109	171	174	45.1	127
01:40	388	761	105	166	174	44.8	130
01:30	380	571	108	168	174	44.4	134
01:10	391	578	107	164	173	44.7	135
01:00	417	558	106	164	174	45.9	145
00:40	467	584	100	165	173	47.9	156
00:30	469	663	100	167	174	47.3	163
	416	619	105	166	174	46	141

DI Set 2

Time	Power	Max	RPM	HR	Max	KM/H	Recovery
02:00	380	621	109	162	168	44.5	121
01:40	344	667	109	160	168	42.8	128
01:30	330	601	106	159	164	42	120
01:10	361	692	108	160	168	43.2	123
01:00	361	761	106	159	168	42.7	133
00:40	404	797	110	160	169	45.3	149
00:30	417	966	107	163	171	44.6	139
	371	729	108	160	168	44	130