A little bit of kitchen sink workout. 10min tempo at 100+ cadence, three sets of over unders- 12/3 90/105, 20min of 3/2 at 90/105, 20 min 6/4 at 90/105, two sets of 30/30s, full gas.
Pretty deep in hurt locker but basically a new power curve from 14 minutes to 2 hours!
North Twin +4. Haven’t done sprints in ages so those felt rough but other than that, it actually felt pretty manageable.
Carpathian Peak
I had some trepidations heading into this one. It’s been a while since I last did O/U’s but it wasn’t pretty. This one was tough but doable (RPE 3 or 4 on a 1-5 scale if I were part of the AT beta … but alas I am not). Once I realized that the 95% is just 1% above sweet spot and that the peaks are a quick up / down, I got my head into a good space and knocked it out. Happy this one is done.
Interestingly, I’m doing GB-MV and this is first in the threshold / O/U progression (3 x 12 @ 95/105%). Next week is Fang Mountain (4 x 9 @ 95/105%), then Avalanche Spire (6 x 6 @ 95/105%). All have 36 minutes of O/Us, but the intervals are getting shorter, rather than longer. Yes, the recovery intervals in between are also getting shorter, but it seems like the progression should be the other way around. 
I did Virginia.
Been doing trad base LV to pair with my running, this is my 3rd week.
It’s been hard considering that i hadnt ridden in 2.5 months at the beginning of march. Also my powermeter is being a little b!tch with tons of drop outs so i had to turn it off. Just need to change batteries most likely
I did a brick with it (so i ran right after the bike) but ive been doing my bike workouts without the fan on for my z2 and my gosh the amount of sweat is ridiculous. I kinda dread getting intensity back in there but we’ll see how it goes
Centennial -2. A new one on me via TrainNow. Vast improvement on yesterday’s Stromlo abort, but HR still a bit above where it should be for this. Muscle endurance seems to have suffered as well, though this is the first session above Z2 in 12 days so maybe that’s to be expected. Hope to be back into SusPB by next week.
Tried something new and oh boy - the most fun on the bike for a long time. 2min@@120% followed by 8 min at FTP. The 10 min intervals are sooooo short that my mind did not comprehend what happened 
Workout definitely needs 3 min brakes or 2 more intervals in the future version but this workout made me smile for a whole time.
Didn’t have time to finish endurance part.
Oh brother! Impostor Syndrome strikes back. After Tuesday’s ramp test and new FTP comes Washington+4 at +10% of new FTP and it kills me. Did very poorly, wiped out by the middle of the second interval. It probably didn’t help that I did this before lunch, rather than after as I usually do.
Need to regroup before Saturday’s effort…
Trying to figure out resistance mode and get some recovery this week. I wonder if it even counts as resistance mode if I have it set at 1%. The default setting was 50% and I could barely pedal. 
Monday I did:
Then, Tuesday I found Hatch:
And it’s been basically like that movie Groundhog Day since:
Tomorrow will be an actual rest day. Long runs on the weekend hopefully. Then maybe a ramp test or maybe another easy week.
Collins. Feeling good about staying steady. Although you can see where I had to stand up for a couple of minutes to give my taint a break. Third day in a row of endurance. Off tomorrow, then a MTB race on Saturday.
Gibraltar followed by a brick.
Set a few new PBs. Gibraltar was very comfortable but got my nutrition a bit wrong. I was supposed to follow it up with an hour run but was absolutely starving so cut it down to 45 mins. Should have brought a gel with me 
.
Had my first virtual race on RGT yesterday. Heard they went off fast but was still caught off guard. Still, set an absolute pile of PBs chasing back. 10w bump in FTP per intervals.icu. My power curve is looking very different after the last 2 days.
Ebbetts was in my calendar tonight so I flew to Mallorca for it. Don’t know why I took the turbo with me I had its resistance set too low I don’t think you can easily change it on the Android app 
and I couldn’t get the Ant + power meter to pair so it was reading power off the Suito’s calculation which I think is pretty laggy.
My best 5 minute (on road & I am a relatively massive MAMIL) effort averaged around 335 watts. I smashed a short sharp climb and then fought like #^%l to hold on to all of the watts I could for another 3.5 minutes or so. So, looking Baird +2 over I was confident (and yeah with some trepidation) I could do this one and do it in good form. Absent mindedly I started a fire in the Little Shop of Power this morning and quit feeding it around 11:00 am. With about an hour to go turned on fans and opened up the patio door. Good thing, when it was time to throw over the room was cool and I opened the patio door again shortly after starting.
Was it easy? No, but it was not only doable but crushable and It has been a while I can say I have completely handled a scheduled main workout. Now, to concentrate on recovery and a good night’s sleep, which was addressed in the commentary during today’s podcast! A proteiney snack before I rack out for the night.
Baird +2 the Return of Da Crusher!
After that i made little bit z2 extra time
I had that in my calendar last weekend and was going to do that outside too if no one turned up at our first club run of the year. One of the strongest riders in our club did turn up and into a strong headwind we ended up doing something similar but without the recoveries. On the back of a hard Saturday ride I got to 2h and the legs went pop, unfortunately I still had 2h to go but fortunately with that wind mostly behind me 
Last fall, a knee injury culminated in surgery to address a torn meniscus & moderate arthritis. The last TR workout I tried was Palisade but threw in the towel, it was just too much pain. I’m 2.5 months out of surgery & drawing toward the end of a modified version SSBMV1 & I nailed Palisade today. I lost 10% of my watts but as I ride more on the trainer & more importantly, on the trails, I’ll pick up the power. Good to be back!
