I went to the gym and warmed up and did some core work which was mostly Roman chair. I went home and immediately got on the trainer for 2x24 simulated track workout.
What I find interesting is the relationship between cadence and warmup. I warmed up for 10 minutes and then did some easy stretching. I started the first 24 minute set: 3 minutes z2 and 3 minutes z3 alternating. 90 rpm felt okay. it took another 15 minutes before 100 felt okay even at lower power. Of course I got to 100 at z3 and it felt hard.