Yesterday was Zwift SZR Lunch Race. Second half I was working on trying to increase punch.
Time crunched today, so I did Geiger 45 (aka Geiger -4)
Today’s ride has proved a couple things:
- I definitely messed Monday’s ramp test up, too low
- I definitely couldn’t have done that at my 240w FTP!
Got 2 weeks until plan builder chucks in another test so will stick with it and see where we end up.
The Owl +4 - https://www.trainerroad.com/app/career/bobw/rides/90396803-the-owl-4
Wasn’t looking forward to it and had considered just doing the standard version but managed this OK. The workouts with sprints followed by an effort around threshold tend to have me cramping, or at least trying to managed the onset of cramp, but that didn’t happen this time.
Well, I did the back to back days, but definitely noticed it is not as easy to do compared to sweet spot 
Today I completed 2x20 at 97%. The last 5 minutes of the second interval I noticed my breathing getting a little more labored, but the legs seemed to be doing fine still. It just required a touch more focus on exhaling and pedaling circles instead of squares.
Tomorrow I think I will attempt a longer interval at 90%, and see how the legs hold up!
Last night’s workout, Palisade.
For context, I’m a runner and former competitive powerlifter who started cycling this past May. With this in mind, I ran 11 easy miles in the morning, along with a ‘post-run lift/calisthenics’. I planned to do Palisade in the evening and was far less intimidated by the workout as I completed Warlow the week before. My mental state beforehand was interesting, it was naturally dissociative, something I hadn’t experienced when it comes to harder sessions on TrainerRoad. Well that fucking faded when I got to the first interval LOL. At minute three I looked at the workout and negative thoughts filled my mind; “if you bail now, no one has to know” etc, but I told myself just finish interval one, and you can quit. Once I got to the end of the interval, I began to prepare myself for interval two, and told myself just finish the first third, then just finish the second third, and then the final third of the interval. Once I got to interval three my mental game switched from bargaining to a kind of destructive resolve “I’m becoming a mortal fucking weapon” and “mama ain’t raise no bitch”. Through the remainder of the session, this destructive resolve continued, and in turn I completed Palisade. This was definitely tough, but the mental challenges these intervals pose are truly rewarding once you finish.
Palisade 
Happy Alex!
Settling into Gibbs after Gibbs +1 yesterday 
I’ve never done 2 hour days on the trainer consecutively. My legs were feeling a bit fatigued, which was probably from 2 hours yesterday plus some single leg squats.
I think the weekend could be ‘interesting’ if the weather’s bad! I’ve held back from Netflix etc so far, so at least there’s that to fall back on! These 6 weeks are going to be great! 
Washington -1
Last hard week of build, just Fang Mountain and Longfellow left before everything drops off next week. Did my Tempo run yesterday so legs where a bit tired going into it. Still, I thought I’d cruise it as I’ve been flying on the roads. Was much rougher than expected, legs looking forward to a bit of a break I think.
You completed it, so maybe a little reverse psychology worked?
but soon went 
