Need to push HARDER.

Well, lets start with yesterdays efforts, a 30 minute (first 15k with 200m sprints at the end of each 1000m) WattBike session.

The results were as follows:

WattBike 30 Minute (15k with Sprints) Training Results
Date	Distance	Watts Peak	Watts Av	RPM (Av)	RPM (Peak)	HR (Av)	Energy (kj)	Speed (Av)
6/9/2011	19,870m	782	255	97	146	158	458.3	39.7
13/9/2011	20,364m	815	265	101	154	160	477.4	40.7
20/9/2011	20,421m	806	269	100	150	167	484.5	40.8
11/10/2011	20,243m	675	262	99	136	166	470.9	40.5

I was a little disappointed with the session, in that I didn't beat my PB of 20,243m - but it did feel the hardest one so far, which would suggest a slight decline in fitness.

My slideboard/weights on Sunday could have contributed to the lack of power, due to a possible inadequete recovery.  The results are something that will use to motivate me to push harder, and when I re-test next week I hope to set a new PB.

For this mornings training, I've reintroduced the 500m intervals:

WattBike 500m Training (Interval Training - X 5, with 1 Minute Rest)
Date	Time	Watts Peak	Watts Av	RPM (Av)	RPM (Peak)	HR (Av)	Energy (kj)	Speed (Av)
12/10/2011	33.35 PB	1030	575	134	158	141	19.1	54.2
Wind Resistance 3	34.55	684	529	130	136	152	18.2	52.2
	34.65	620	510	128	133	156	17.6	52
	34.53	617	513	129	136	157	17.7	52.3
	33.97	666	541	131	140	163	18.3	53.2

 I will gradually do this twice, then possible 3 times over the course of the next few months - keeping intensity high, and working on developing pure power in the legs (Watts Peak) which I can then convert to skating via sessions on skates or on the slideboard.

Generally pleased, but probably could have put out more during the first 5 - 10 seconds and will work on that aspect of pushing myself asap!

Alongside the 500m, I did some chest work on the bench, along with some core training.

Jon