I was caught up in work stuff, so had to have a very short session in the Powerhaus just before heading in to the last aboc Spin Session for 2008.  I did squats only, 5 x 5 @ 150kg, for a tonnage of 3,750kg. I'm really feeling 150kg, it's bloody heavy!

Then it was a quick grab of everything before scooting in to the last spin session we're running this year.  A good turnout of 18 people, which was great, we threw on a free session and a BBQ afterwards.  The sprinters did :

2 x 10s max sprints (big gear, low speed start) on the 5

4 x 30s sprints (medium gear) on the 5.

Then we're done ... after the 30 second efforts everyone wants to lie down and crawl into a hole for a bit. The KK trainers really make you work very hard indeed and the power meter keeps riders honest!

My peak power was down a bit, 1331 watts, but interestingly over the last 4 weeks, my 5s power has been gradually creeping up, which is a good sign. I haven't hit the magical 1400 watts yet, but I think that's not too far off, if I do a test without heavy squats first!

We're all fired up and dead-keen for round one this Sunday! Bring your racing legs, lads, it's ON!