got over the crap I had been fighting this week: low motivation, a cold, my blood sugar (T1 diabetes) was difficult to manage, lots of work and not much riding...

When I did ride I had been experiencing discomfort in the knee last few weeks so I dropped my saddle about 2-3mm. Felt much more in control of the whole of my pedal stroke. No knee discomfort...still I need a proper fitting; I think one leg (right) is slightly shorter than the other.

workout: 2 hrs on the trainer, tempo with increasing intensity from low to about 85% for ~1 hr, 30 min at 95%, easy tempo for another 30.

3x20s tomorrow. ouch.