After Lucie and I spent a very relaxing weekend at Bonnie Doon, planting trees and burning weeds, no bikes, no Internet, no weights ... It was back to it yesterday.  I got a bit carried away in the 'Haus, and did 3 sets of 5 squats at 165kg, the last two of the third set were really really hard!  I had to sit down for some time to recover!  It's not often I see 157bpm or more when doing strength work.  Finished off with three sets of three cleans at 60kg.  Pretty weak, but I was well shattered from the squats.  My form was ok, they were definitely power cleans, not squat cleans!  Throw the bar up, there's no way I'm going to squat to get under it, if it doesn't get to sternum-height, it can just hit the floor...  Oh, it's 5:15pm, I start spin at 7 ... Um ... Food, fast!  Bolted down some chocolate Big-M.  Ok ....

Bev picked me up at 6 as usual, we loaded the car and I was lethargic indeed.  Very dead legs.  A slow start, at 6:30 there was just a few people, but by 6:40 we had 18 people packing the rooms, not including Ratty Rattus, who has found a home in the kitchen, it seems.  Warmup started at a shade before 7 so about 10 mins of E1, then a couple of 5s HCLR's on the minute to get the legs moving.  Ok, they went alright.  The next block was 3 x 10s big gear sprints from a very slow start on 5 minute blocks.  The first one, 1471 watts.  Ok!  After the heavy squats I thought I'd be lucky to crack 1400, but 1471, I'm happy with that.  The next two were a bit weaker, 1413 and 1369, so the squats and power cleans had some some damage, but that's ok.  Quality's dropping off, time to change exercises.  The next effort was a chunder-drill, a 30 second sprint.  These are spectacularly painful.  Phosphagen runs out after 6-8 seconds, fast glycolysis at around 25 seconds, the last 5 seconds is desperate indeed.  Only the one to do, and I got it, started at 1158 watts, by the end of the 30 seconds, down to 610! HR up to 182bpm though.  Ouch.  Big time.  Last effort for the night is a pair of 15 second HCLRs just to do a bit of final leg speed stuff.  They're not too bad.  Happy with the night's work. 

I'm supposed to squat heavy again today.   Um ... maybe!  Going for a swim at lunchtime to see if that opens things up a bit first!

For anyone curious, here's the 30 second max effort graph :