@Scheherazade Lol here’s the classic red mist set. No warm up or drills. Just jump right into the work sets.
Finished off with an 800 at CSS +5 for 400; negative splits on final 400. Had the entire lane to myself the whole time 
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10 x 400 sounds hard! Did you start with fewer sets and work your way up?
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I like 10x400s but it’s more interesting in OW. 5x800 in the pool perhaps?
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Wout van Aert is my new workout mantra.
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Full disclosure: haven’t done the classic red mist set yet. I’m following the swim smooth 70.3 which has just had different variations of the swim. General theme seems to be to start at a challenging pace and get faster as you go keeping the rest to a minimum. For instance, my most recent was
2x400
2x300
2x200
4x100
1x200
1x800
The first half the rest was earned by beating the time, then 15s rest between 100s, 200 and final 800.
@JoeX I imagine 5x800 would work just as well. I don’t have a lot of access to OWS unfortunately.
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Xalibu. I have done Xalibu +1 previously. Neither attempt was what I would call successful. Lots of back pedaling and coaxing my brain through it. Those big 30 efforts at the beginning of every block are HARD to “recover” from.
I’m tapering from being TR dominate as the weather becomes so enjoyable in the SE. I still want to maintain at least two indoor rides per week and try to simulate the training stress as best as possible with the outdoor rides as the soul needs training too…
Xalibu is going to be a long term training goal. If I could even get through that one with no back pedaling, breaks or lowering intensity, well, I think it would serve my mental capacity well…
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After bailing on the last interval from Bear -1 and then getting in some extra calories on Friday (day we normally go out for lunch at work) I remembered that I haven’t done a brick workout yet this year and I’ve got a C race next weekend.
So did this ride: Mostly endurance zone, with a few climbs done around sweet spot
followed by a quick <2 mile brick to get a feel for running off the bike again.
Was feeling pretty decent, so decided to put in a little bit of time at race pace. I’ll take it if that is what I can do next week.
Then today, long run at a nice and easy pace. Yesterday was decently hard, and pretty late in the day. Been doing much better this year at doing some nice endurance runs at an easy pace.
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Calling first dibs on blaming staying up watching #got for missing my power targets tomorrow morning. Monday’s are going to start sucking now that it is back on.
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I think that is the longest I have ever sat on the indoor trainer. I watched the men’s XCO World Championships (again) to take the edge off:
https://www.redbull.com/int-en/tv/video/AP-1WNSQN3US1W11/mens-xco-finals-en-lenzerheide
As I am training mainly for XC, I found all the in-ride instructions about getting into an aero position to be slightly humorous. Still, I was a good sport and got into the drops for about 50% of each interval.
I really hope I recover in time for my next workout on Tuesday! 
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First session of this nature for quite a while. That grey area at the top end of Tempo and the Sweet Spot crossover.
Not going to lie, I was puffing towards the end.
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Missed Antelope at the weekend so did it this morning before work. Will still get in all my prescribed rides this week, it’ll just be a bit of a bigger TSS week. Really enjoyed just getting into the Aero position and nutting through this, nice workout.
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Run Brighton Marathon
(Yesterday)
A half marathon personal best at 01:57:18, beating my previous 2:04:32 
A marathon PB at…04:55:28 
but it beats my Ironman run best so I’ll take it 
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Mills (again). Somehow I’m getting to like these VO2Max sessions. They go by fast - half the time you are watching the recovery timer go down in fear o fthe next interval.
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Got outside yesterday for a local mixed race (50% road, 50% dirt).
First hour was pretty racey hanging with the faster groups. Majority of people were on CX bikes, I rode my XC bike which meant I was able to pass riders on the trail sections, and promptly get spit out the back of the fast groups on the road that formed. Eventually found a few people to work with on the road and tried to be a good wheel.
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Every ride man, every ride…
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Blind ramp test to try that way. Don’t like it. I find the clock motivating to get to absolute failure. I undertested my last go by about 40s. Now, I expected to match or be just under last test based on my compliance with the second half of my build, so, I am splitting the difference in FTP between last test and this one, a number which has felt like a good lactate threshold the past few weeks.
Starting round 2 of SSB1MV at 30W higher than the first go. Time to lay down the foundation at a higher level. Hope the baby cooperates!
The only things I do during the test are a) monitor my cadence, and b) count the number of steps in the stairways. You need to do 15 steps to get to 20 minutes. I don’t look at the time, the power, my HR. Cadence, steps. Rinse, repeat.
I found myself doing math in my head to figure out where I was. And then again, I know I was tired when I stopped, but I don’t think I extended myself fully. I think the 19:30 carrot is helpful for me to really draw out the best possible effort for that day. If I’m going to try to figure it out anyway, I think I might as well just have the information available. Generally I look at cadence and time. I don’t really care what the power is, I’m trying to maintain cadence, and then the time is just a carrot.
It was worth a try.
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Swim
All pull buoy to rest the legs. Tried 50m backstroke with a pull buoy and nearly drowned!
WU 850 PB
PB 6x100 @1:45 +15s
PB 5x200 @1:45 +20s
WD 450 PB
Surprisingly easy and fast.
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