Pettit -0.5 
Nice and easy, but good to keep a little momentum and spin the legs. I’ve been eating like a locust today after a hard week and with another hard week in store (got to compress it to 6 days) before a recovery week.
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Solo endurance ride today. Really pleased with the NP/AP split on this one
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Another week of progression. Today 4x20@97%. HR was quite low and steady, aerobicaly felt like sweetspot. Last interval was harder but has given me goat tshirt on EpicKOM so it was nicely timed award for the effort 
What is more important mental side is coming back.
14 Likes
Hunter -2. Substantially easier than the regular Hunter I did the other day.
@bbarrera: I wasn’t trying to debate the best way of measuring FTP. I was just replying to your suggestion that mine might have been too high based upon one workout feeling hard by providing another datapoint. Even at the 90% measurement it still lines up with the current estimate I received from the TR ramp test.
11 Likes
Set some PRs on my Labor Day ride today for 1h30m to 1h45m. After Hunger on Saturday I knew I needed some rest so didn’t ride Sunday, which was fortuitous because it rained all morning. I also knew I was going to go out riding with a friend or two this morning so I figured resting up and saving matches would be a good idea.
That said, my hammies are now shot. Legs are really feeling it after this one. Time for a nap. Gonna push my workouts to Wed, Fri and Sun this week so I can get some extra rest tomorrow before taking them on.
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60 minute Labor Day base run with some hill strides. Nothin special, just logging the miles and enjoying the weather. Bout to cool off big time here so not looking forward to having to put a shirt on again when I run 
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Gould to kick off the third week of Specialty Climbing Road Race. I’m liking these challenging yet engaging/shorter intervals, but I can’t wait for next week’s recovery week though.
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Another patchy week nutrition and workout-wise, plus a long overdue factory spindown of my ancient kickr14 prompted by an accidental tipover during a move. No change in avg hr but big improvements in efficiency during work intervals and generally feeling much easier afterward.
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Shoulda turned on the extra fan, but this felt good. I thought I’d give “listening to my body” a try and did not tack on extra endurance this morning, because apparently that 16-minute Zwift race on Sunday was an effort too far and I am still sore, even after complete rest yesterday. Made the quadrant drills interesting though! *kick* ow *pull* ow *kick* ow *pull* ow
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As promised - Lafaytte+2 - https://www.trainerroad.com/app/career/bobw/rides/88811620-lafaytte-2
That was one of the hardest workouts I’ve done for a while, those anaerobic sprints with short recoveries are horrible 
I was thinking of quitting during the fifth block but managed to hang on to the end of that and then it was just a case of hanging on for the last block. Certainly couldn’t have done another block. Average HR for the last block was 164bpm, in fact for the last two blocks including the recovery interval it was 161bpm 
If workouts like Washington are bread and butter to me then this is the brussel sprouts!
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Impressive job! Those sprints are insane.
Today I borrowed one of @jarsson’s ‘fun’ workouts…
This was my first time trying over 60 mins of threshold work. My legs felt a little fatigued from the previous week after only about 10 mins, but stayed at about the same level til about 50 mins of threshold, when they started to protest. Final interval was quite hard, but not really in doubt as I was pretty relaxed in the ‘embrace the suck’ zone. For an SL7, I probably could’ve forced another 15 minutes!
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Congrats! These are fun workouts and leave you with immense sense of accomplishment (at least for me).
1 Like
Today was rained out, but yesterday’s Labor Day bonus workout was Lytton outdoors. Did a better job of keeping power on target according to the Fenix. Still felt like the effort of Active Recovery (“Lower gear, kinda bored” - Coach Chad). One more week away from the trainer and then I’ll retest FTP.
Is it possible to adjust intensity on outdoor workouts? Or would I need to manually increase FTP?
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Nothing particularly spectacular but when I am able to do full Boarstone with HR for the whole time in active recovery zone, that means my FTP will grow
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Ramp Test 329>348
Maybe I skewed the result by going a bit over in the last minute, but I was determined to get to 20 min.
Considering I’ve been restricting calories by at least 600 a day since 03 Aug I won’t beat myself up too much, plus a ramp test on rollers is no mean feat!
Maybe the next workouts will find me out but I’m still focussed on losing weight so will be happy to drop FTP a bit if necessary, for now I’ll just bask in my glory…
Lost 5kg last month
FTP up from 296 in April
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Shortoff +6. This workout should come with safety warnings!
I managed to complete the intervals without failing but my soul is so destroyed I don’t even care.
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Acrodectes +2 for me today.
Third week of sustained power build. Because of my mistake last week (did bashfull +6 already) , I’ve improvised a bit this week. Thought that acrodectes was a nice step up and fitted the program well.
It was hard but doable. Upped the intensity last set by 2% and last two intervals in second set. Hope I can finally push that 300watt ftp next test.
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