Happy to admit I was broken by the end! My arms and neck aren’t used to that length of time on the bike. I was pretty dehydrated - maybe need some 1l bottles for a no stop ride like that next time
Highly recommend these.
Threshold day, Bruin. 8 min intervals with 5 minute rests.
Happy to be done. Hard days on the Polarized plan are always hard.
On a related yet separate note, my Polar H10 HR strap estimated by Vo2 max to be 64. Low key made my day but I doubt its accurate. Still tho. Yay!
Edit: Oh jeeze, I have Shumard Peak next week. I think AT is evil.
First ride since 70.3 last weekend and a COVID booster shot Tuesday. This one felt rough. Took a super quick backpedal break during the last set, mentally I shutdown and had to regroup. Also went in a little worried having a scrape on the top of my foot from the bike leg last weekend. Didn’t know how it would feel with the scab and whatnot. Surprisingly it was fine.
Long ride tomorrow. Time to use that stupid nutrition that was left in the fridge during the race last weekend, lol.
Haw Knob
Last workout of SusPB MV! Nailed it, but it wasn’t easy. Enjoyed the endurance at the end, though.
Have Century Specialty next after the rest week, but no specific event on the calendar the rest of the year. Debating about trying one of the POL plans. I already dropped from 6-7 rides per week to 5 to make room for swims (pool opened nearby), but I’m not a fan of the overall long taper that is part of Specialty. Decisions, decisions, decisions.
Ericsson was in my calendar tonight. It’s a rising cadence work out which I managed but in the 3rd and 4th blocks I was starting from an 80rpm segment rather than 90rpm as I done in the previous blocks. The session warm up also has low power one legged drills but only having a one sided pm I just pedalled normally.
Mount Goode -1.
I don’t know how many times I will screw up workouts that don’t need a lap press to start the next interval, but apparently I needed to screw up at least one more. pressed the lap button to start the second interval but accidentally skipped it instead, pressed the lap button to just move to the third and planned to move back in the workout afterwards but accidentally ended the activity. 
oh well. nabbed a strava KOM with this. I’ve been waiting for a 12+ minute threshold interval to give this segment a go. Got it by 6 seconds!
Recovery week - hit the gym and set a DB OHP record at 15 kg, 
North Twin TrainNow
Recovery week for Feet/Achilles but not the legs… battered from my Cumbria way walk and mini ultra run effort before that…
Have no TR plan at the moment, going to try trainnow to fit in around runs. Found this very comfortable, looking at chart I’m 5.9 on sweetspot but 1.9 on thresholds, time to put some time in there I think.
Katahdin-2 this morning. Really pleased with how this went. I’m on a dumb trainer and I really struggle with the “float sections” of these VO2max workouts. I can always hit the “ons” but I’ll typically just drop off.
Second set was really good. Still looks pretty sloppy in the 3rd and 4th sets, but still a huge improvement for me.
Bluebell +1
This has become my go-to workout to kickoff a new block of training when skipping the ramp test. Gets the high end energy systems firing again. Gives a good bit of confidence completing a tough but doable workout.
I’m starting Century Specialty but don’t really have an event planned. I have my eye on a couple of fall fondos / centuries but have not registered for any. Work is about to get crazy busy so I expect compliance to the plan to suffer and will make a long ride if work allows. Otherwise I’ll just kind of ease into the off season … and I’m ok with that. The mental challenge will be taking a proper off season complete with lower body weight training, instead of starting another base / build / specialty cycle.
