Spinervals 16.0

Got on the bike this evening.  Rode for 1hr 20 to Spinervals 16.0, an aero-base builder.  My bones still hurt and it was uncomfortable to sit in the saddle.  Coach Troy does a lot of standing in this one.  By the time I got through 50 minutes, I was too sore to stand because repositioning myself upon sitting was brutal.  I also found that my level of general fatigue was pretty high during the second half.  I probably didn't eat enough beforehand.  But I did do a good job of staying in the appropriate zone.  Was more conscious of my effort throughout.  In a slightly easier gearing, I could have raised my cadence, but all things considered, I'm going to choose to be happy with this ride.