Anaerobic endurance and threshhold training

I started my first proper session from my new programme. It was super-hard, but I thoroughly enjoyed it. I decided to stay on my turbo trainer as I couldn't get out - baby sitting during half-term.

My programme stated the session is two hours. Not sure how I was supposed to do two hours. After a proper warm up, cool down and all the intervals prescribed I only managed 1.5 hours. Never mind, this is just the hurting I need.

Here are some of the stats from the session:

• Time: 01:33
• Heart rate: 138/188
  

• Warm up: 20:00
• Int 1-7 x 3 mins - zone 5b: 173; 169; 171; 171; 173; 172; 175 - all average HR's
• Int 1 x 20 mins - zone 4-5a: 173/179
• Cool down 10 mins: 138
  

Tomorrow I have 2.5 hrs recovery planned. Will ride to work - leaving at 6am.

Later this week Ross Sherman, from Kingston University, will put me through VO2 and Lactic testing. Should be interesting to see where I am. The last time I had myself tested I produced:

Max HR: 203
Max Minute Power: 539 watts
Power:Weight ratio: 6.65
Max Oxygen consumption: 66.6 (mL.kg.min-1)
Ventilatory threshold: 433 watts
and more...