Galena +1 outside (3 x 20 @ 95% nominally) - no PM on the bike so guesstimated by feel / HR, I’d say these were closer to 97-98%, I was certainly pretty cooked by the end. Very much looking forward to an adaptation / rest week with hopefully lots of both.
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Well after about 4 months off the bike, trying to get back on board the train. Bought a house, life got crazy, and I was probably a bit depressed with everything going on, and although I’ve had lots of good and much to be thankful for, I just didn’t have it in me to get on the bike. I’ve probably lost about 30 w from my ftp, but it is what it is. Onward…
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Great news that the knee injury is behind you and I’m sure the weight will again plateau down to where it was before. Good luck in your test, have a feeling you’ll be getting a gain 
@CH01 Those are great improvement’s, you’ll really notice the difference out of the open road!
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Also works with beer! 
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Wright Peak - 6 as the last hard work out of my plan before the taper week to the event I’ve decided I’m not going to travel too!
Hammer 1 belt snapped yesterday during the last interval of Galena +2. This one felt harder - not sure whether it was legs or just enough of a difference in power between the Hammer and the 4iiii. Anyway, first block went well, cognitive load of being back on the hybrid rollers, trying to get my gearing/ resistance combo right, out of the saddle not working for those reasons too. I had to pause a few times as my head was gone. Then a few texts I had to deal with. And then to see off the better half and eldest for the day. Finishing on a bit of a low to be honest.
Ready for an easy week regardless of the disappointment of not feeling it right to go to the A event.
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Made some very poor gear decisions for the fourth stomp and dropped the chain, and Tickr forgot how to Tickr again, but survived otherwise. 88% feels a lot more sustainable after 200% than 94%. Best experience for the stomps with my Suito in erg mode seemed to be spinning up in the little ring beforehand, and then shifting to the big ring and standing right before the resistance kicked in. Slowing my cadence first and trying to maintain it in the same gear through the increase from 84 to 420 watts was a gigantic bucket of nope.
Lil’ bit at the end to grab the AdZ jersey (over two people, my timing is excellent).
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Cheers. I actually need the weight to go up and build muscle. I’m 58.5kg now (which is closer to where I was) building from 53.7kg in July👍
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Ramp test… 
Was a best of 281 ftp in June, free wheeled during the summer as everything was cancelled, tested at 260 end Aug.
A few things went wrong before the test today, and I didn’t really feel like it but well pleased with 278 (and to think I nearly postponed it)
6 more watts to reach 4w/Kg 
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Not feeling the freshest today, it’s been a busy week at work and haven’t been sleeping the best. So I was not looking forward to today’s tempo workout.
Pioneer:
Fueled before and during with gatorade/maltodextrin mix (60g carbs total), probably more carbs than I needed. Glad I was able to power through. Also earned the “Addicted” badge on the way to “Working from Home”. Tomorrow I was planning on doing ZA Workout #1 and a light active recovery on Sunday before attempting the Kolie Moore FTP test again on Monday.
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I didn’t win Paris-Roubaix but I was still quite happy to finish Antelope today especially since I got no sleep at all last night. Heart rate peaking at 182 (95% of max) and 40 minutes over 171 (87%, strava z4) despite an AC and a wahoo headwind blasting cool air in my face… I think I’d like some sleep before next sweet spot session.
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Attempted to tackle Dunderberg this morning since my legs were feeling fantastic. Turns they just didn’t have threshold in them today so I called it and swapped in Carter for the remainder. Heart rate a bit high once my Tikr decided to cooperate, but on a positive note I hit 190 cadence for the first time so that’s exciting. Run day tomorrow with some track work that I might need to push back.
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Fang Mountain
Last tough workout - I’ve survived build 
Rough going but it’s just the legs more than anything else. I’ve been averaging about 700 TSS the last few weeks but with naps I’ve been handling it OK.
I’ve a 2.30 run on the books tomorrow but I’ll prob knock it down to 1.45 as I’ve a big spin planned outdoors for Sunday (if the weather holds, - otherwise Longfellow). My run is coming along nicely, I’ve been taking to the roads instead of trails the last few weeks and the legs mostly been fine. Tired but no knee pain - I’ll be stuck on the roads for the winter so the timing is good. Going to continue on to speciality and then take some easy weeks in December.
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Turned Petit +1 into a mostly tempo workout. This was supposed to be taper week for my unofficial event this Sunday (planned a solo ride on the route), but not gonna happen so preparing for my second KM FTP test instead.
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I wouldn’t get too hard on yourself! Ebbetts is not a sprinting workout so much as an attacking one. Those stingers make the intervals considerably tougher in each set of Ebbetts than the steady state of the others, and you appear to have more than nailed Ebbetts given the outcome numbers being greater than the prescription.
To sprint for the win, you gotta survive the race in the first place, and sustain power like this will do wonders for getting you to 200 meters from the line.
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@BCrossen you just made my day so much better. Thank you!
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I weaseled out of Mary Austin, having blamed a couple of minor issues ( gnat bites on my face 
and a pain in my jaw)
So I opted for Monitor+2 instead, thinking it would be an easy ride. Couldn’t have been more wrong. I experienced that overwhelming desire to bail at the start of the second interval. Every other one was just a mental battle to make it through the first couple of minutes. In the end I considered it a big win.
I think I was seriously undernourished, but I have lost over 2kg this month, and I’ve been compliant with all my workouts so it has been worth the struggles 
Another mental barrier last night was seeing that my first analysis of Intervals.icu had been estimating my FTP at 323 for a few workouts so I thought I was pushing myself too hard, but then last night’s workout gave me 381😲
I think I will take its estimations with a pinch of sodium in future.
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