980302 Outside with Basso 10 km   ( 83,0 Kg )
Avg. speed 30.3 avg. cadence 77 avg. pulse 162 ( 81 % HRR )
A short trip to wake up the body, and clean the brain ! ( The brain didn´t accept rest day ! )

 
980303  M2   ( 83,0 Kg )
53 x 17   5 min at slope 0 ~175 watt  for warm up then
repeat
    5.00 min at slope 3,  ~255 watt
    2.30 min at slope 0, ~175 watt
until > 50 minutes OR pulse is not falling back at low wattage.

Avg. pulse 160  ( 79 % HRR ) avg. watt 220,. avg. cadence 94
* est ml/min/kg 58, ** est max. watt 336
DID NOT Feel  strong at all ( as usual compared with my self ).
When I stooped I observed that the roller was pressed to the wheel by 1 and 1/4 turn,
instead of 1 turn. (  My brain probably wants to punish the legs :-) !  )

At 180 watt that 1/4 turn  means pulse 165 instead of pulse 150 in a pulse test I did.
Have a look at Excel & XTrainer   You can check the outcome on thursday, and compare the
results when the same training is done at climbing cadence, lets say around 70, during work.