Friday night...

[alchemist]

...with no track, so what are you doing? 

A hard session on the rollers or a hard session at the pub?

[chubbsie]

Try 10 heart rate intervals on the rollers.

4min 40seconds - Hard riding (170-180 heart rate or about 60km/h for me)
20 seconds        - All out sprint (80 km/h+)
1 minute            - rest

Do ten sets of that, then have dinner, a beer and go to bed.

[alchemist]

Sounds too complicated,  I'm just going to do some quiet beerervals with some Belgians at home.

At least my legs will be fresh for hitting the track of the single variety on the weekend.