I backed up the FTP test with the usual 30 minute baseline run followed by a quick strength session (quick because the gym closed).
The run test wend OK and showed some signs of fitness.
Last time I did it I had a HR of 161 at the end. Today I had 154.
The strength training was a little more structured than last effort:
3 x 5 Squats @ 40kg (Free Weights)
3 x 5 Cleans @ 35km (Free Weights)
7,9,11 Quad Extensions (Machine wit decreasing weight throughout)
10,12,14 Seated Row (Machine same weight throughout)
Structure is growing into the set… not long now until I know what I’m doing.