7 Miler

Well - i decided it was judgement day to see how fat and out of shape i really am. I emailed Haas to get the file for the 7 mile field test we used to use regularly and hooked up the computrainer. After a good warm up, I launched off and settled into what i thought was a good early rhythm. From there i started dialing it up a bit as i reached the halfway mark. I was definitely feeling the lack of riding the last 18 months, but i was determined to post something that i would not be totally ashamed of. I dug deep for the last 1.5 miles and put in what i feel was a decent effort for the course. The test is 7 miles up a 1% grade, just enough to be relentless and definitely enough to scold you if you start out too hard, you need to pull it WAY back to get any recovery. I turned in 22:54 with 228W ave at 99 rpm for those of you that care about the numbers. Looking back to2004 ( the last year i had good data and i would consider myself race fit) it turns out to only be about 30W under where i was then.
Smotty's new plan:

• Keep up the double sessions
• Keep the nose to the grind
• Go out for long rides till i BONK whenever possible

I figure if i can follow that plan, i will get decently fit enough for the Chicken, maybe even the Bone ride. I'm sure in the process i can get some more knackered pictures for Enmark as well.

I'm ready for STC saturday indoor

Cheers