Just three of us did the Thursday night session last night, so the energy level was a little low to start. We did the normal five-minute intervals, four of them. Megan was back from her travels and we used her IPad again to count down the time through the session. Some have asked about it and the app is apparently called "Seconds Pro". I like it a lot.

I had rested my legs pretty well throughout the week, doing quite a bit of core and upper body work in the gym but laying off the legs for the most part. Well, to make a long story short, I somehow was able to have average intervals of 172w, ?, 192w, and 186w. These are really good for me and the 192 is my best. (Missed hitting the lap button on the second interval so I don't know about it.) FWIW my HR was at the Race or Max level, according to Power Agent, for almost 29 of the 46 minutes. The HR does not come down all that much during recovery periods, mostly due to heat exchange I'm sure.

I wasn't expecting to ride that well so the ride stats kind of surprised me. I was pushing a little bigger gear than I was really comfortable with throughout most of the ride and my average cadence was just something like 77. It hurt quite a bit and I did not even think about throwing in the one-minute interval I had been contemplating doing at the end of the ride.

Though I did not know at the time that my power numbers were so good, I did know that I had done some good work. The re-hydration and fellowship hour was really sweet.