Rest periods at SS? Killer!
I’d Bird-1 on the calendar, but decided to up it a bit. Not that long since I did Build (cut specialty short to give myself a winter break) so figured I could handle a bit more intensity. Plus no pools open due to lockdown, so only one workout today - decided to lengthen it as well.
Was sure I’d bitten off more than I could chew halfway through the first set 
. The first few minutes of endurance after the final set was uncomfortable as f*ck though 
. Very happy to get through. Going to take a look at the VO2 progression after this, might need to make some adjustments.
5 days until FTP test… this felt down right easy! Hit a new 30 minute and hour power PR, 275 and 268 respectively!
I expected this to be the toughest workout of this 5 week block… I had to bump up the intensity in the final 3 intervals 
It was so hard. Definitely the type of stuff I need to work on but don’t want to. 
WOW! That looks so hard! Congratulations on the strong ride!
Thank you! I’ve never been more excited for a ramp test… I hope it’s good 
A day off makes all the difference! My legs feel great today.
PS. On looking at my HR during SS, it’s going to be a nice bump in a week and a half. 
That’s fantastic. Well done.
Regardless of the result, you’re clearly in much better shape than when you last tested – this workout is the proof!
Nice job! I have this on the schedule for Friday. Cannot wait to try it. I enjoyed Augusta on Tuesday and it looks very similar. You might like Augusta too. 
Lamarck was the plan today, but wanted something a little longer and had seen Dragontail on @chad’s strava feed, so gave it a whirl. Broken 3x20s @ 95-108%. Not overly taxing, but the last 2-3 above ftp intervals of 3rd set sucked for sure. II did give myself an extra minute between sets (first time because I was trying to choke down some stale / hard gummies). Pushed the power curve from 1:05-1:30.
Mt Hale +6
Ugh, not a good start to week 1 of the second half of Sustained Power Build. I should be able to crush this workout. Below are my ride notes. Trying to be more diligent about using them to suck less … I mean improve performance.
Legs were limiting this morning, not cardio.
Slightly below average sleep quality the last two nights. Woke up both nights with the right hamstring being slightly tight. Routine this morning was also thrown off, taking daughter to swim first, which delayed the start of the workout more than an hour.
Quads, hamstrings, and adductor longus sore on both legs. Ran Tuesday afternoon but did not do any easy spinning yesterday.
Also been wearing steel toe boots this week, which may be fatiguing the legs since they are different than the normal shoes I wear.
