Baird -2
Did this Tuesday morning but was super time crunched. First VO2 work in nearly two months. Overall pleased and it confirmed my ramp test (-30w drop) was too low and -15w is right on. Now it’s time to regain those lost watts and more. 
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Thanks everyone for helping keep things in perspective. Feeling less bummed about the Ramp Test. I’ll keep my trust in the process and hang on for the results. Still over 15 weeks to the big A event so plenty of time to adapt and improve. On that note…
First under/overs in a long time. When I started AT there were values for all progression areas. Then removed/added some races due to cancellations and all the levels reset to 1. The original Build plan had Kaweah Queen 3.7 and AT suggested a 1.0 level Threshold workout. I went with something in between. And it worked? Finished without failing. Felt the burn on the overs but was feeling decent partway into the unders. First interval went well but 2 and 3 I noticed the burn lasted longer. That 16W drop didn’t seem so bad near the end. Working as intended.
Afterwards I let AT adjust the plan. Looks like the Threshold workouts will be based off this result, and it substituted slightly lower level long Endurance rides on the weekends. For now I’ll roll with things as is and just concentrate on putting in the work.
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Base with AT sure is different. 
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I had Polar Bear -3 scheduled for today, but woke up feeling like I could do more, so I replaced it with Polar Bear -1. I feel pretty good about finishing it!
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Completed this one last night. Cut it short because 1) couldn’t start earlier so almost 1am when I pulled the plug, and 2) the chaffing was starting to kick in. Item 2 was the bigger issue. Found myself shifting on the saddle or standing every 5 minutes for some relief. I’ve had this issue on every half and full distance race, plus on the longer training rides. 4 saddles, 3 bike fits, lots of chamois cream and 5 different brands of shorts/bibs. As for the workout itself it felt pretty good. HR stayed low except while taking a drink or during a stand-up break. Was starting to feel some fatigue creeping in during the last “intense” interval before stopping. Missed a tempo ride this week and will try to squeeze it in tomorrow afternoon.
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Hot springs yesterday- after a fairly easy week due to feeling a bit tired from work so ended up pushing things back a few days.
Last intervals actually felt easier than the first few (weird).
Tagged on a bit of a longer warm up and cool down to hit the two hour mark.
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Eichorn +1 was in my calendar tonight. I think I need to update my FTP though. I did 241w relatively sustainably for circa 85% max HR. If that’s my sweetspot my FTP should be around 260w (not 250w) 
That is what I used (260w) over Christmas and at the start of the year but I found ERG would strain things in my legs too much on some work outs; tonight I again ran with ERG off and that’s not an issue
After I finished I booted up the email to find out I’ve been added to AT, so hopefully the FTP thing becomes academic 
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Saddle Mountain last night. Actually wasn’t feeling too great but decided to give it a go anyway. HR was higher than it ought to have been during the low power parts of the workout but in the end managed to complete without any real problem 
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Had a go at Sill this evening. Generally I’ve found over-unders to be particularly tough, with psychological failure being the culprit.
Hung on during the last interval and interesting to see that my cadence dropped across the course of the workout; albeit my HR seemed to be reasonably balanced.
Pleased I managed to complete it successfully and tagged on some extra L1/L2 at the end for a longer cooldown.
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Not sure about my judgment today.
I started with Eichorn +1 and it was kinda hard.
So then I was looking for a nice 30 minute endurance ride to cool down, but I saw San Joaquin -5 and I thought “it’s -5, it must be easy!”
I was so wrong.
I guess I really need to work on my anaerobic ability.
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Wilhelm +1
The temperature sensor on my trainer was out of commission this morning so the trainer was about 3% lower than my power meter pedals. They usually track within 1% (I do not use PowerMatch) so these were more like 110-111% instead of 108%. That’s my excuse for bailing on the 5th interval (and I’m sticking to it).
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Antelope -1
Plus one more interval because I slept in a little and forgot to find a two-hour alternative. Trainer was reading a little low today (versus high yesterday). I think and hope it’s due to performing yesterday’s spin downs when the trainer was relatively cold. Will monitor tomorrow.
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Completed this last Wednesday. Wasn’t sure how this would go considering 3 minute VO2max intervals are soul crushing (I’m looking at you Short Off!!!). However, at only 105% FTP these went pretty well for 3.5-3.75 minutes! The longer rest intervals also helped a bunch. Next time these appear on the schedule I don’t think I’ll dread them as much. 
This past Sunday I completed my first open water swim-only event, a 5k called Swim to the Moon! Guesstimated it would take me about 1.5 hours and finished within a few seconds of that at with an official time of 1:30:13. I’ll need to work on stroke balance and strength work before another adventure lie this one. Planning to race this again in 2022 either as 5k or step up to the 10k.
New training week begins. Time to focus again with the goal of, once again and for the first time, completing all scheduled workouts.
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The plan threw up this one yesterday.
I imagined it wouldn’t be too bad given the lower % of FTP - basically a mid level sweetspot power. I was surprised how much leg ache I could feel by midway through the final interval. 
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I flew to Tempelhof Airport for tonight’s workout Mount Field. It was my first adapted work out and my first since a 10w bump in my FTP and I was quite pleased that my HR never drifted in the SS and I was comfortably over target
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A rare summer time indoor workout. Oddly satisfying to see the PL’s move up even though it was just a moderate workout. Can see where that is going to be addictive when training moves back inside this winter.
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It has been a glaringly long time since I posted in here. With the AT beta, outdoor rides, races and work being so crazy, I’ve just not taken the time. But today… Today I did Devil’s Crag and the devil reared its head. High HR and some legit leg burn on these ones. But at least I’ll be ready to climb some mountains come October!
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I tried to do my best @Nate_Pearson impression.
Unfortunately for me, it didn’t feel like Sweet Spot.
Still pretty satisfied with it. Excited and nervous about McAdie+5 on Friday 
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