Tonight's drills : 10s max sprint in a big gear (53x12) from a slow rolling start, then 2 x 15s HCLR on the two minutes, then 4 by 30s sprints on the 5 minute. I wasn't feeling too good for the max effort and only managed 1341 watts, after heavy squats earlier in the day, but the HCLRs I was happy with, the powertap reporting a peak of 198 rpm.  That'll do.  The 30 second efforts are just horrible to do, the last couple are nausea-town, but we all got through them ok.

Next week is the last ergo session aboc is running for the winter, free BBQ and free entry to all who've come through the year to thank you all for your support and patronage.  It's been a very successful winter and everyone who's come along is part of that success.