Last night covered off 45mins of resonably hard work on the turbo - used the Bath Sprint route for the workout and completed about 70% of it in 45mins - all in the saddle with several spin ups to 500W. I tried to keep the HR down to 80% as advised by a fellow triathlete who is doing the Lanzarote IM - seemed to work, even on the 14% hills :-)
Only downside was I was adjusting my seat post and managed to over torque the bolt shattering it :-( time to see if I can get a replacement...
I.
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