:05 2 x 6s HCLR:1
:10 2 x 7s PG+12" SS:3
:16 2 x 8s PG+8" RS (40, seated):3
:22 2 x 7s PG+8" SS:3
:28 2 x 6s PG RS (80):3
:34 2 x 7s PG RS (80,seated):3
:40 1 x 20s HCLR r/up 5: 120, 5:140, 10: 160+
Well that was a fun session! I do like my strength work - even if I can't do it as well at home as at BBN. One caveat to the above - I did all PG+11, not PG+12/8. Why? Well, I have PG, PG+3.5, PG+5.2 and PG+11. And then PG+17.6. Though now that I sit down and think about it, why do -1 and +3 when you could be doing +5.6 and +3? What doesn't make you vomit makes you stronger...
Anyway, happy with the effort tonight, and the numbers hold up well too - the first SS was a bit low, at only 144/63.6, but the rest were higher - because I sat down earlier, at around 115-120RPM or so. I managed 159/71.2, which I was happy with, but I was determined to go higher - and I did, with 165/73.6! Always nice to challenge yourself successfully. Still need to translate that to the track more effectively though... the PGRSs were good, up to a high of 68.1 - cadence numbers are a bit dodgy, but the calculated figure for that speed and gear is up around 170, so we'll go with that!
After that a nice easy mad-all-out-sprint with no resistance for mid-180s, just as I'd recorded at the start of the evening. I'm tempted to try my luck in 39x23 on Thursday rather than 39x25, because I seem to go slightly faster with slightly higher resistance - it's a hypothesis to test, at any rate!
Brief stats here.