I really tried to keep this at ~200W & was doing well at it, but today's ride was "different" to say the least! I had no less than three stops for roadworks, plus TWO of the roads on my chosen route were closed (for more roadworks).
Then, on an alternative route - yes, they're re-surfacing the road!. Not content with that, about 5 miles from home I'm flagged down by a "lost" cyclist (from Liverpool - I know because he told me at least 200 times) who needed help
to get to a bike shop because he needed a rear light (he'd lost his, or maybe couldn't find it because it was stuck on the back of his helmet). This at 2:30pm in blinding sunlight! So I did my good samaritan bit & guided him to my LBS
where I (thankfully) left him. So all in all, a very creditable effort I think! As for the ride itself, I included several seated climbs with which I coped very well - no trouble at all, and a couple of 20% gradients too, forced on me by the detours.
Feeling good, feeling strong & very happy with this ride today. As for a controlled effort, no chance - I guess you just have to laugh really:)