Congrats!! 
For what its worth, my training plan that was to conclude this week with my A race was a low volume(LV) plan +. + = additional endurance workouts 2 or 3 days TR or outdoor. What I found with the LV was that it is all HIIT No Free Chicken. But wow did I get benefits I got a 15% bump to my FTP. And that was 37 days of Qurantine all TR… YES I´m a believer even had a moment of madness and tried to upgrade my low end wheel on smart trainer to a top of the line direct drive. But I got a break all trainers were out of stock by online retailers
Greg, you ask how much more are you going to get from SSB1 HV. Are you working towards a specific objective?
Dave for what is worth someone also told me that on workouts 1hr and longer with intensity higher than endurance they eat and drink an energy drink. might be something to consider as well.
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I just realized that Plan Builder Flipped the first 3 week block in Sustained Power Build with the second 3 week block. I’m going to try to power my way through, though I may flip them back if I feel this wasted next week. A bit much for this 65 year old
Mary Austin.
Was feeling good so swapped out the -1 version for the regular version.
Felt like I smashed it. First set was rough but then got into a rhythm for the remaining 2. The best thing about the workout was feeling the lactate clearing out on the final step of each pyramid - sweet relief while still being able to work hard!!
Base training is paying off. Tried really hard this time around (second time now) to be as consistent and compliant as I could for SSBLV, and I definitely feel the effects of a stronger base. I don’t think I did Mary Austin last time around (shelved it for an outdoor ride), but OUs always left me in a bad way for the rest of the day. Today, feeling pretty good in the aftermath.
Thanks TR for training plans that work.
For me, Supra efforts are more of a mental gain. It’s like I store those efforts away in my mind and tell myself I’ve got what it takes to get into and contribute to a break as it establishes.
Yep - I find the 108% efforts - a/ Very hard b/ Don’t seem to help much c/ make me ill - I seem to get more from a winter of SS and o/u then add intervals @95-99% - the longer sessions and VO2max workouts - but the shorter one - Bluebell+1/Bashful/Dade+1/Mills+1 - Spencer et al make me ill as well plus I can’t recover from them aged 51! 
Back to the plan after missing my Thursday wotkout after being in hospital. I woke with 7/10 chest pain in the middle of some sleep-stretching (pretty sure), which eased. But I then had it in the morning again when I reached for some water. Subsequently had a tight chest and a little light headedness, so to the hospital mid Covid-19!!
Stethoscope of heart and lungs, ECG and bloods all showed nothing serious other than higher than normal blood lactate (assume cos I was a bit dehydrated, or is this a cyclist thing?). Dr said a possible muscle strain was the cause of the pain and tightness but I haven’t had any pain or swelling since…
Being an anxious person, I’ve been worried ever since and am still feeling a little tightness. How much of this is mental is hard to be sure…
Anyway, after missing Thursday, I decided to see if I could get through Saturday’s workout. It was pretty hard - probably mental stress causing that as much as anything. I got through it in tact, so guess that’s a nice boost for the brain!
Up to now I’ve tended to avoid weekend workouts - I’ve been on the low volume plans and have used the weekends for adding z1 & z2 rides. Today I id North Twin +2 Log In to TrainerRoad
Found it quite hard work, nothing desperate but HR was a bit higher than I’d have liked. That might have been due to the heat as it warmed up considerably during the workout as the early morning cloud burnt off or it might have been only using water for rehydration and not refuelling - a bit short on bike suitable foods in the house prior to heading to the shops for resupply.
30mins StrongLifts 5x5 
Followed by…:.
3 hours lifting and moving; tyres, furniture, chairs, bricks, pots, trees(!), and so on 
Oh give me a home where the ANTELOPE roam!
Very interesting today, I created a youtube playlist adding in some Blue Oyster Cult (Joan Crawford), Rush and Iron Maiden to my usual classical music selections . When “In the Camera Eye” came on any Geddy started singing the final half turn on the joy juice faucet was turned, I usually don’t experience that until after a race or a workout. Then in the last interval with about 6-7 minutes to go an incredible feeling of calm/peace took hold. My HR and breathing all felt very chill (they were not perhaps a touch lower than I would expect but in range). Unfortunately the legs did not get to partake in that calm/peace but they only get 1 of 3 votes!
My Anteplope as told by Golden Cheetah:
