Back in the saddle

After a frustrating 5 days off I was back in the saddle and on the turbo again this afternoon. I've been working away from home and remembered to take everything I needed to for some hard turbo sessions except my shoes. Last night I had 8 pints at the office Christmas party so I wasn't expecting to achieve much today and I was right.

I'm working on a work-out video that takes real race data from a race I have completed and trying to replicate the effort while watching the video. Here's a still from the video showing a figure relating to the required power output/intensity level:

For me, level 7 equates to 270W and each interval lasts 30 seconds, ranging from 3 (150W) to 10 (360W) according to what happened in the real race. I've used intensity rather than a specified power output so that other riders can use it, even those without a power meter. Below is the plot from today's session showing the short warm-up and then the intervals starting. The dark section is where I was unable to complete the intervals and had to back off and recover (I'm blaming the hangover) before I did some more and then the quits kicked in and I stopped (again, the hangover).

I need to do a bit of tweeking to the video to make it work well and I'm planning to upload it to YouTube once complete in case anybody else wants to use it.

Back on the turbo again tomorrow for a decent session and then a 20 minute power test next week. I'm glad I didn't do a test today, I had considered it on my way home but I now know I would have been very very ill had I tried to go all-out for 20 minutes.