1 Hour - 30 Minutes Z3

1 Hour Z2

3 Hours - 3x12 Minutes OU (2 Under, 2 Over) 8 Minutes RBI

55 Minutes - 3x2 Minutes P&F 2 (Minutes RBI)

2 Hours Z2

Power meter spiked in Clon on the way. NP of ~230.

Today I did 4 Hours 10 Minutes of the bike before work. The plan was 5x10 Minute Over Under efforts with 5 Minutes rest between each. Each 10 Minute block was supposed to have 2 Minutes @260 then 2 Minutes @360 repeated until the 10 minutes was up. Unfortunately though efforts 2-5 were all disrupted due to traffic so they ended up getting a bit jumbled up & going easier than they should have been at certain times. Also I was really struggling to get out the higher watts, today I just couldn't seem to push 360 watts but the good news is that my Z2 is way up. I was riding 185-190 comfortably today versus 170 over the past month or so so thats a really big improvement I’ve made only in the past 1.5 weeks which I’m very happy about & I’m sure the high end numbers will come back again as I work on them more. Also today the wind was quite light & I couldn't believe the speed I was doing. I averaged over 33Kph until just after all the efforts which is just unheard of for me. Also I averaged 32Kph for the first 1.75 hours then I averaged 30Kph until 3.75 hours which I was buzzing with. When I got home I just got my bag then cycled on to work. Thankfully I didn;t have too many issues on the bike. My legs felt good starting off & after about an hour my adductor insertions at my knees were sore & got worse as the spin went on. On the bike I drank 750 milliliters of water with a coop of Ostrovit Waxy Maize, a 750 milliliter bottle of water with a scoop of All Nutrition Carbo MultiMax & 1 litre of water with some ribena. On the bike I ate 4 squares of flapjacks that I made - well about 3 squares as I took a bite out of one then hit a rough patch of road and the rest disintegrated :( It was super hot today - got badly burnt on my arms & a little burnt on my legs. I was pure jealous of all the people stopped on the side of the road eating ice cream. When I got to work I got changed & drank a litre of supervalu protein milk. 

Wind: W 11Km/h
Gusts: 28Km/h

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Sean Lynch

4 Hours 10 Mins - 5x10 Mins OU (2 Under @260, 2 Over @360) 5 Mins RBI

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1 Hour - 30 Minutes Z3

1 Hour Z2

3 Hours - 3x12 Minutes OU (2 Under, 2 Over) 8 Minutes RBI

55 Minutes - 3x2 Minutes P&F 2 (Minutes RBI)

2 Hours Z2

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