am Yoga
45 mins

pm Brick: Turbo Run
5mins Zone 1 85rpm
10mins Zone 2 90 rpm
5mins Zone 3 95 rpm

set - 6 x 4min 280W 65rpm concentrating on form

5mins cool down zone 1/2 90 rpm

Run off bike - 3x90secs on 90s jog recovery, 4 x 60s on 60s recovery, 4 x 15s on 15s recovery

10mins warm down to a walk.

The turbo was a killer - wasn't sure whether I had chosen the right wattage. For the last 2 sets I dialed it back to 270W as the aim wasn't to go anaerobic. So I aimed to stay below 160bpm heart rate, which is very high for me.

Very concious I haven't written anything else except for what sessions i'm doing. Hopefully there will be time soon. What I do know is that I couldn't have done this session last year. I would probably be around 260W.

Run off the bike was good - this session is ideal for teaching the ability to run fast off the bike with fatigued legs.

I feel a like the "princess and the pea" with my bike set up, lowered the saddle a fraction before starting as I thought I had gone too high, only to raise it again half way through.
I had a new insight regarding the height - if you load one leg up going round the stroke and try and push through from 9 through 12 to 3 o'clock positions my thighs protest a lot by raising the saddle (or moving the cleats forward) this is removed and I actually felt like I was spinning for the first time. I'll play around with this and see how it goes.
- It's very frustrating to think that prior to last years race I wasn't feeling good on the bike and spent hours messing with the pedals I didn't even think about changing the saddle height.
- Anyway boring myself now, just got a BUPA 10km number through the post for Monday that I must have entered - can't remember! will change things around a bit to factor that in.

Little bit of kiddie transportation as well today: