Another night on the trainer. My ride plan called for four twenty second all out sprints during a 25 minute warmup, then five seven minute long intervals with four minutes of easy recovery between. Finally a ten minute cool down.

I was looking forward to this workout. I was feeling good. My body was not feeling sore, not even my thighs.

I put on the final hour of the 2011 Paris-Roubaix one day classic and climbed on the trainer. After a few minutes, I realized I had forgotten my head sweat, but choose not to stop the workout and retrieve it. This decision meant that sweat would be running down into my eyes and onto the floor.

The four sprints when well. I spun the power cranks as hard as I could and my power was in the 500 watt range. The main set also went very well. I could see that my power was on the high side, but I felt fine. The purpose of this workout was to work hard and I felt I had more to give so I did not lessen my effort. In the end, my average power for the five intervals was just two points above my target range.