Really enjoyed this one and my HR was spot on throughout.
Two absolute gems from Coach Chad during this workout. Firstly, just before the start of the first interval ‘this is where you get tougher’ had me thinking oh dear Lord. Secondly, just as I finished the penultimate interval the text said ‘30 seconds until the next interval’ 
almost cried.
Palisade nailed. Fuelling Harvest Morn Granola Bar, and 60g Bottle Mix, and a mid evening Clif bar last night while I was out and about on dad cabs duty. Eating earlier seemed to fix the Thursday night sleep issues.
So ramp test gave a 4.5% FTP drop, I ignored it and gave myself a 3% bump, and that’s a Suprathreshold (Stromlo +3), and Over Unders (Palisade) nailed. Onwards to Monadnock +4 next week for the VO2 Max…
Going to look at equipment next, as easier than looking inside my head for issues.
When I got the Hammer, I tested it against my 4iii and it matched. Maybe that’s drifted apart somehow? But I can nail workouts on the hammer (except for the ramp) based off FTP set on the 4iii - usually the “Saturday” workouts, so generally “hard”. I have a homemade rocker plate, but there’s no doubt the hybrid rollers are more natural motion.
I really don’t know, I know I’ve been an advocate of trusting the ramp, and listened to it again yesterday from the guys on the podcast, but…
This is Seiler’s 4x8. I was meant to do Fang mountain+1 (Okay so I may be cheating a bit opting for suprathreshold intervals rather than overunders) but I was rushed for time. Fang mountain being 4x9 with much more recover vs this, I think it’s a good substitute work wise. I’d argue that this is probably more productive anyway.
I averaged 110% across the intervals. It was cruel, I was gasping for breath by the end of the final interval… so I’m going to do it again next week instead of avalanche spire+1 with 5 intervals then add in endurance to make it up to two hours.
Also this is the day after leg day. Guys you have no idea how happy I am that I can do leg day again and still bang out intervals. I’ve now got this whole plan in my head that come end of season, I’m going to pivot into track and go SUPER hard on the strength training and then hopefully when I then start aerobically training again for my second season I’ll come in with a monster sprint. Yes I’m planning this far ahead. Obsessed
Galena +1 https://www.trainerroad.com/app/career/bobw/rides/74643432-galena-1 The first workout that I’ve bailed on. Got about 7mins into the last interval and there just wasn’t anything there in my legs. Backpedalled for twenty seconds or so (first time I’ve had to do that) then tried again. Managed 90 seconds or so at target power but was struggling so dropped down to the recovery valley target power for a minute. Then tried again but after a minute I decided it was too much so just did a few minutes cool down and finished.
Not sure what the problem is. Possibly due to yesterday being the first day back at work after breaking my collarbone (I do a physical job) so that had made me tired. I was also getting twinges of cramp last night which may have had the same root cause. Anyway, next week’s recovery week.
Went back into my history - I did the +2 variant mid-2019, and failed it. So there - this one’s done.
Hunter was on the schedule 3 x 20 min at 89, 92, 89 percent of FTP with 15 min rests between them. I just couldn’t see the reason for 15 min rest periods between intervals so I switched things around. Increased the interval lengths to 30 min, reduced the rest intervals to 10 min and bumped the 89% intervals to 90%. Good workout.
Run, Treadmill, with Zwift
14km @5:17/km
Great workout then 
But you basically created
Wright Peak
I had to look that one up. Indeed, but I kept the rest intervals at 10 min.
Do the Ragged workouts, basically a ramp test on acid.
Brilliant, I’ll cycle through those, actual ramp tests, and Gilberts. What could possibly go wrong.
