Tunnemah for me. Put it back from yesterday as I rode outside.
Ignore the weird HR values at the start, the HRM is playing up, there’s no way my HR was 225bpm after five minutes of warmup! Had to dig in a bit for the last block.
A recovery week coming up next week for the lead up to Xmas. Then it’s Base pt2 for which I’ve swapped in the Polarised Base to give me a bit of a kick.
That went pretty well. I got a fan for the gym/set up at work. What a difference.
I was pretty keen to hit this one, it looked pretty intimidating on paper. I think I went pretty close considering a few work related interruptions.
I marked it “Hard” as the final five minutes of each interval took decent focus and a bit of grit. “Hard” leads to the struggle survey (to which I put other), but felt more accurate than “Moderate” just to avoid the struggle survey.
ETA: I’m fascinated and very keen to see what AT estimates my FTP at. I’m reasonably confident in the number, but this 0.93IF for two hours is higher than I realised.
AT isn’t clever enough to estimate your FTP at the moment. Currently it just adapts your workouts relative to your PLs. If they are high I think it gives you work outs with longer periods at or above threshold with shorter recoveries (but it’s probably more complicated than that). You’ve 2 choices currently tweak your FTP manually and AT will adjust the intensity of future workouts relative to how you perform against the new FTP. If it’s too high itll lower the intensity and if it’s too low PLs will rise again and intensity (PLs are lowered to start with. Or do a new test (Ramp/20min/8min/Kolie) and AT will similarly adapt.
I’m excited to see the new feature Nate teased is what I mean. I know it’s not out yet 
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In my mind, this should have been a cake walk. I love workouts like this. It wasn’t and it served to confirm that it’s time to draw a line under this year. I achieved my solitary A-Race goal and everything else went well so I’ve got nothing to moan about.
My body and mind are both tired and I need to listen.
Freeride60
14 km trail run in muddy conditions last night and night before a Zwift steering Crit race. Wanted something to motivate me and the C race did just that…almost an over and under session.
I had Sleeping Beauty +2 in my calendar yesterday but after the weekend I thought I’d make Monday a rest day so I did it today.
Contrary to what I was expecting a success survey came up. It hadn’t been hard but I should have chosen resistance mode rather than ERG for the 30s VO2max intervals on the Suito. On most occasions when I got up to the target it wouldn’t hold it and dropped out. I only felt like I hit VO2 max a few times. Over a longer period ERG resistance might have kicked in again to get to the target but on 30s targets it would end up with an average 19-20w below target and in a few cases nearly 30w. I wouldn’t really call that a success 
Freeride 60
Enjoyed the Crit race the other day so much I did another. Came 4th out of around 16 day before and last night managed 3rd out of 97. At least half of them missing or excluded on zwift power. Plenty Cones of shame dished out. Getting towards top end of C’s again, won’t be long before I get the cone of shame, I’ll level up when Zwift power tells me too.
Got x35 PRs for the year, maybe do one more race on Friday. Good workout had…
Ooof. That was an effort on depleted legs. The effort wasn’t high, but the legs battled a bit.
Wattages were, expectedly, down on my normal SS range. Though still enough for the workout.
I was a bit time crunched (and should have got off earlier as it was) but decided I wanted to get to 200TSS, I had to lift the cooldown quite a lot too get there in a reasonable timeframe.
Spruce Knob -2 was in my calendar today. For some reason I always seem to get my best cadence out after a long relaxed outdoors ride. It was no exception tonight even though the ride was in the morning. So I marked it as easy tonight which it was, but I bet on another day it would be at the threshold limit
A bit of a pain to run it, TR crashed 2 times and only on the 3rd reboot did it display the changelogs of last night’s update; after that it was stable 
JFK was in my calendar today or was it Robert. A few weeks ago I had thought about going outside for a ride rather than the turbore over Christmas but the Scottish Monsoon convinced me otherwise. I did see a couple of hardy soles brave it. I probably would have for a group ride but with the 3rd wave (
) my ride would have been solo and it would have been miserable, so I did Kennedy.
I marked it as hard. I kept it moderate but left the TT position and stood up at times. To be truly moderate I think its something I would have done relatively comfortably in the TT position.
