Short, hot, tired and pedaling backwards

Session duration : 125min
Average power : 196W
Average HR : 121bpm
Cadence avg : 88rpm
kCal : 632 (polar 658)
Liquid : 300ml water
.
Before I got on the bike my HR seemed to be around 5-10bpm higher and took longer to slow down than on Wednesday and Sunday. So, took it very steady, possibly too steady early on to have any effect other than to reduce the spare tyre a little and tick things over.
For the first part I did not turn the fan on as it was a little chilly and warmed up nicey and then had to turn the fan on :-(
The thing I'll have to remember and follow is not to go mental on the way to the station in the morning and get some more sleep !