so yesterday was the final tempo workout of this build period. I've   
spent the past seven weeks doing strictly structured tempo during the   
week (six weeks really, there was a recovery week in there)....anyway,   
I was feeling pretty tired, but my numbers were still in my zone   
(195-235) so I wasn't really worried. this was the longest single   
tempo session I've ever done (45mins), so there is some pride there. 

here's the numbers: 

45mins @ 217watts, 78 rpm and 158bpm. 

this gives me 1hr 25mins of tempo for the week so far and 3hrs 35mins   
of tempo in the past three weeks. 

next week is a recovery week, then I move on to a mix of tempo and   
steady state...building to 2x30mins of SS.

should be hard, but the effort should be rewarded :)