Moving to the country

... to my brand-new, fully furnished Cottage of Wattage.

Since the next four months will only have one serious bike ride per week, this morning was the last chance to perform an FT test to set the intensity levels for those bike workouts. FT test day sucks. It is an unbelievable world of hurt. After warm-up, five minutes of all-out, bleed from your eyes effort. Rest for ten minutes, then twenty minutes of all-out, heart in your throat, legs burning pain. But the day went (relatively) well. I'm not too happy about the result of the 20 minute effort, but I gave as much as I could muster this morning, and it is a PR. I was just hoping for more. Wait until January, and I'll crush these numbers, even with only one session per week. Smart, hard training.

Bike: FT test - 5 min TT=371.2w (PR by 19.4), 20 min TT=315.8w (PR by 4.6), FT=300.01 (woo-hoo! I cracked 300w!). Weight=65kg, W/kg @ FT=4.62
THEN, 90 min of over/under: 4 x (10 min @ 210w, 10 min @ 270w) + 10 min cooldown