Decided this was a good time to experiment with some different training focus. In particular, I’ve been looking to focus on longer intervals at threshold or near-threshold intensity. So I’ve been choosing workouts on my own along the likes of 2x20, 3x15, 4x15 … etc. I’m doing four of these per week: two 1-hour (or 1:15) workouts during the week, plus two 1.5-2 hour workouts on the weekends.
As to specific workouts, I’ve been using the following:
Pinchot (basically 2x20 @ 100%, but each interval is split into 5 segments with 30s breaks, which was a great mental help before diving into a straight 20-minute interval)
Gray (2x20 @ 100%; 1 hour)
Mount Goode (3x15 @ 95-99%; 1:30)
Starr King (3x15 @ 100%; 1:15)
Mount Goode +2 (3x18 @ 97-99%; 1:30)
Mount Good +3 (4x15 @ 95-99%; 1:30)
Galena +1 (3x20 @ 95%; 1:30)
Comments and suggestions appreciated. In particular, I’m not sure whether I should be mixing in some super-threshold workouts, or whether this approach is fine for a 4-6 week block, knowing I’ll be hitting other systems in due course.