Did my usual extra warm up.
The figures are
Nm 719 (+17)
Ac 329 (-20)
Map 253 (-3)
FTP 208 (+1)
Now I am not good a delivering a sprint, I have been over 740, but inconsistent.
I slightly cocked up the MAP, overdoing it before temporarily stopping and restarting. Reckon I could do 258, was trying to keep to 259-261 .
The Ac was a little disappointing, thought that though inevitably dying at the end of the minute I kept it going well, but sure I could do better
I am still a rouleur though my weakness is now VO2.
I used to do the all purpose road plan (intermediate) with strength, but last time switched to the hilly grand Fondo plan. It was better though I want only one outdoor ride.
However now gone for the 100 mile plan for next week. All at intermediate with intermediate strength 1-3.
I got fed up with the general road plan due to the excessive number of cadence drills.
I am 68, the biggest increase in my numbers was doing the Tour of Suf plans and the Tour
I have no real targets apart from doing an occasional century, one this year, first for two years. Just ejiying keeping fit and riding at a good speed