A hard day today, I did an easy 10km tootle from a client site in Doncaster to home at midday just as a leg turning cruise, then a very hard squat and clean & jerk session in the Powerhaus.  Expecting to be down on watts tonight at spin, and my first two 10 second sprints were a bit flat, I got 1309 watts on the first effort, 1294 on the second, but I wanted more and got a little angry. Last effort, 1389 watts, a new PB by about 40 watts.  That'll do .. The rest of the night was a 5 min E3 effort and 3 x 30s high cadence efforts on the 2 minute (chundertime!).  Job done.  Sleep time ...