9x9min Steady Efforts... sort of...

After reading Tonys' blog this week I saw a trainer bike set that I thought that I might like to try (see http://tonyimnz2009.blogspot.com/2009/09/trying-to-make-progress-plus-new-toys.html). 9x9min with 1min rest.

The result below...




As you can see I did not make 9. I ran out of time!

The Average was for each was: 279w, 290w, 291w, 281w, 286w, 287w, 307w. I did find if quite tough to keep consistent. I think I went a bit too easy on the first one and then a maybe 5w too hard for the next two. When I realised that I was not going to be able to do the whole 9, I pushed the last one a bit harder and went one gear harder. Tried to finished it off with a bit of a sprint. That did not go too well so I wonder if I would have been able to complete the last two 9min efforts.

A very tough set both mentally and physically. I had two bottles think I needed 3 and maybe some more food than just one bar.

Still would like to have another crack if I can get my head around it again...

BTW, at 69Kg. my W/Kg values are 4, 4.2, 4.2, 4.1, 4.1, 4.1, 4.4 !!!