Gary threw down a usual beat down class last night simulating a cross race - '5 laps' with a get off the bike each lap and do 30secs quick squats then crouch down and hold that position for another 30 secs - legs on fire.
Loads of hard standing and sitting with no recovery time. Hit a wall 20 minutes in but re gathered thoughts and dug for remaining 40 minutes, HR was Zone 4 entire hour.
Very interesting the last 2 minute he had us go 100% all out where I hit 55 watts above the max watt tests I did twice this week.
How after 1 hour I was able to put out more watts than in a few minute test, I was absolutely shattered at that time and still more watts. Must read into this......
Legs are dead weights this morning...in a good way :)
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