So here we go, back to training again. And it was a bit of a horrible session really, but I coped better than I thought given my lack of training this week:
:05 2 x 6s HCLR:1 (39x23 : 46")
:10 2 x 7s PG+12 (107") SS (R,L):4
:18 2 x 8s PG RS(80) (93") seated:3
:24 24s PG RS(80) (93") r/up seated 8:100, 8:130, 8:max
:31 30s PGSS (93") seated unpaced
:38 21s PG+8 (99") RS (60) r/up 7:100, 7:130, 7:max
There was supposed to be a couple of HCLRs on the end of that, but I didn't last that long.
107" SSes were very good, especially given the layoff. 147/75.1 starting with the right, followed by 143 (or 159?)/75.8 on the left - happy with those!
93" RSes were also satisfying, hitting 157/71 and then ?/69.4 - almost high enough that I'd be resetting my PG again if it was recalibration time!
Then came the awful bits - the capacity work. The first 24 second effort wasn't too bad, ramping up over 130, hitting a top of about 138 and holding it fairly well the whole way through.
The next effort, 30 seconds unpaced (that is, going hard (if not quite a 100% sprint) from the beginning and holding it as long as possible) didn't quite last the distance - in fact, it lasted pretty much about 24 seconds! I held the speed up pretty well though, over 60km/hr for about the first 18 seconds or so, then fighting it down to about 55km/hr to 24ish seconds before grinding to a halt a couple of seconds later!
One last effort, 21 second rampup, I managed the distance though not the cadence targets - it was more like 100/110/129(max) and the last 7 second effort was rather peaky, rather than hitting and sustaining. And then I was done - I stayed there, trying to get myself in a state to be able to do the closing 10s HCLRs, but just couldn't manage it. If it weren't my first session back, I'd've pushed myself, but not this time. Next spin I'll complete!
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