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980309 Outside with Pinarello, sun -3 deg.   ( 84 Kg )
Avg pulse 141, avg. speed 27,5. Low position on bike, was the most important issue.
20 km , out 23 minutes, then back. Light wind !
 

980310  M2   ( 84 Kg ) 
53 x 17   5 min at slope 0 ~175 watt  for warm up then
repeat
    5.00 min at slope 3,  ~255 watt
    2.30 min at slope 0, ~175 watt
until > 50 minutes OR pulse is not falling back at low wattage.

Avg. pulse 158  ( 78 % HRR ) avg. watt 227,. avg. cadence 88
* est ml/min/kg 59, ** est max. watt 348
Ok with the legs and pulse, but my body is fighting a flu or something ! A little heavy in the chest.
Better be careful. This training was done with my son, and we was sharing the fan.
The last 4 minutes was done at avg. 120 cadence at 220 - 250 watt.