15min spin scan/warm up
10 x 500W x 15sec on 2min
1.5 miles in vibrams (10min after bike)
Slight sore throat at the moment so didn't want to do too much.
This was the first time using the computer to do the Watts changes on the bike - brilliant. I didn't have to ramp it up in 5W increments myself. 15 secs felt like a long time. I'm not sure where to go with this next i.e. increase the wattage or the time, probably the time.
The GB tri suit arrived today
Saw an electric shimano component on eBay today - got it half price. Looks like i'm committed to getting the rest now.