I just did Leconte. Currently nearing the end of SSB LV2, so due to do a test soon. Did the first set at 104%, the second at 106% and the third at 108%. Last one was very hard, but I’m confident of an FTP bump at my next test!
Tallac +4…about as much fun as it looks.
weights
Barbell Squats
Overhead Barbell Press
Pullups.
Continue to add weight to all the barbell exercises. Did descending pullups 6, 5, etc then back up. Ended up with a total of 33 pullups total
Well after that hard run and swim on Thursday, Kaiser +2 was just not happening. After the first interval I could barely hold 110%, so tried to do a second workout… but that one wasn’t working so well either. Called it a day, and skipped the planned swim on Friday as well.
Went out and enjoyed the weather today, put a pair of S-works turbos on my cross bike to see how well I can ride on pavement only.
Goal was to try and keep HR below 130 for the most part. Was able to keep fairly steady power down during the flatter sections, but when I got in to the section with more rollers had a little more variable power.
Continuous base swim this morning - my fastest 1500m ever by 35 seconds. Still not fast, but getting faster.
65 minute run this afternoon.
I met my friends. and we are riding
First road race of the season for me and man did it go badly!
Riding comfortably in top 20ish for the opening 17km ISH. Happy in the group and moving into gaps etc.
At km 17 the attack for the prime started which was at the top of the hill at km 18. I was hoping riding around 300w (well over threshold!!) Would be enough to get me to the top and in touch with the back of the group but there wasn’t a chance and I couldn’t sustain it anyway. Paused at the top to see the ladies race KOM then rode back against the course direction to the car park.
I can’t say I’m surprised but I’m left trying to figure out how much better I need to be. It seems like I need to be able to do 7-8w/kg for a sustained period to keep in with groups like that and that seems…unrealistic for me.
Nice one! I struggled on last interval and had a minute to regroup just before the final 5 mins.
Well, it was nice workout after 2 unintentional days off. Work got in the way of Friday. Had a social event through wife’s company Thursday night so slept in Friday, and it felt very good. Neither Black Hawk -1 nor swim for Friday afternoon happened. Tried for the swim Saturday to be followed by outdoor or turbo ride, but pool Sat AM is a very bad idea: 1 lane of “tempo” and… well, I tried one-arm drills & catch-up drills and I couldn’t keep from catching the 4 others in the lane, including the lady doing ‘turtle’ turns at the wall & the guy who’s arm swang so wide it almost looked like he was trying a butterfly stroke w/ that arm (he wasn’t). Returned home, and well, didn’t go outside or jump on the turbo. A day of rest instead.
So today, a ‘long’ run (9.3mi, 1:30) after a sleep in (not counting the time change last night here in Europe) followed <30min later by an abbreviated turbo session due to needing to drive my son to Dungeons & Dragons at his friends. Was going to complete the reverse broken tri and get to the pool for the swim that didn’t happen yesterday, but figured ‘rest is good.’
Looks like spring is well on its way to you guys!
It sure does. Two weeks ago, winter tried to return, but spring is winning. At higher (not much higher), there’s still snow. So the road rides up to the local peaks have clean pavement but are bounded by (shrinking) snow banks. And there’s still skiing. Friends went Wednesday just an hour away.
Yes, uh, that was a (crazy) long ride. Very impressive, though I’ll admit I smiled when I saw the zeros for running and swimming on your Strava profile… 
Had a tour ride on Saturday, supposed to be a low intensity ride with a friend of mine.
But then we noticed a couple of fast groups and it turned into more of a fitness test:
I am not riding with a power meter so don’t mind the estimated avg power.
A couple of times when we finished our part at the head of the group you could hear the others saying to each other: “ok, let’s go a bit slower now” 
haha, why’s that? not running or swimming doesn’t negate the biking!