As Agent Hulk says "Muscle GRRR"

Worked from my office today and had lots of conference calls talking about lots of issues. What a headache. So, by late in the afternoon I really needed a break and I started watching trance music videos on YouTube while answering emails and writing reports. That shit is the bomb and totally calmed me down.

Was going to ride the basement trainer and do some long L3/L4 intervals, but decided to go the gym with Justina. Rode the stupid stationary for 30 min (5min warm up and then 25min at 295W), thank god for cranking electronic/dance music on the iPod. Man, that shit hurts trying to hold that output for 25min. You feel the blood pump into your legs and your mind starts f'in with you saying "you can't hold it". So you concentrate, listen to the cranking tunes, shut the world out and just keep the legs turning. Before you know it, there is a puddle of sweat on the floor and your 25 min interval is over.

I just can't hold this sustained power output on the road. I'm either cranking out 400+W going up rollers, and then sub 100W on the downhill. I should really concentrate when I'm riding solo to try and hold a set output.

Afterwards, I did 6 sets of leg extensions (maxing out at 130lbsx8reps), 5 sets of leg curls (maxing out at 90lbsx8reps), 2 sets of hack squats (measly 145 lbs, back felt like it was being compressed), and 7 sets of leg presses (maxing out at 350lbsx5reps).

These winter workouts are definitely different from what I did last year, so I hope it helps come start of race season. Last winter, I didn't do as much leg work and I certainly didn't do 20-25min L4/L5 workouts. I'm trying to do a lot more long intervals to build my cardio foundation.