Well, must have been over doing it quite a bit on lack of quality recovery time (60%) and over training (40%) from what I can fathom out of the whole experience. Rode in to work last week and on the return leg home I managed to get my heart rate up to 187bpm on the one small hill I have to climb en route and felt reasonable (as reasonable as you can be after 45 miles on the bike and a day at work). So, it was a nice day on Sunday and ventured back out with the club run to initially intend to have a very gentle ride out and back to wherever was the scheduled destination (never bother to find out as it does not really matter).
The ride out was nice and gentle, quite moderate, with no sprint or interval sessions mixed in with the ride not turning into a race on the outward leg. Spent some time on the front, which allowed the pace to be controlled a little to just below my threashold for a period of time and all felt ok, even into the headwind !
The ride home started off reasonable and moderate, for a period, before the pace started to pick up and turned into a 25-30mph run for a while, which was good as I was sat in line and had no intention to have a go on the front at that pace. Further on the pace eased a little as we approached one of the longer slow hills and then the power stepped up during the climb, again all going well. Then one of the riders passed by (2 were in front of me at the time) as he put the hammer down for one of the usual race periods and I set off to follow, it was during this sprint catch up effort that I put my heart rate at 190bpm for 18 seconds. It was not during that effort either that I managed to get my 3rd best 20 second output, so all being well I'm racing on Thursday, recovered :-)
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