Wow nice work. Recoveries at tempo! By my math, you are ready for a Threshold workout in the low 7s… with recoveries as prescribed.
@Nope0337 congratulations on the twins and well come back!
figured I should clean up the house or ride my bike, and I chose the latter.Based on my own observation and a few bits of information Nate has let slip in the forum and the podcast, I’ve determined that each progression level is worth approximately a 2% increase in FTP. I’ve compared workouts with similar interval durations and spacings, but different intensities. The ones that are one progression level higher are about a 2% higher NP. I also think that this estimate works best for the Threshold and V02. Workouts in those zones are nearer your limit, and it’s easier to compare RPE for rides that are very difficult than for those where you are well below it. So if you complete a 5.0 threshold ride and then subsequently complete a 6.0 threshold ride with the same RPE, your FTP that day is about 2% higher than it was before.
Take this all with a grain of salt. I could be totally wrong here, but in this case, your NP (based on IF) was about 7% above prescribed which I think is worth about 3 or 3 1/2 progression levels. I’m really hoping that TR can add the feature where it calculates the progression level “as completed” rather than “as prescribed.” It shouldn’t be too monumental of a task to run the completed power file through the progression level algorithm.
I started a new plan on Monday. I’m going LV but then adding in endurance rides and 2 days of Dialed Heath workouts (Kettlebells and TRX). That leaves me with:
M: off
T: Hard TR
W: Dialed Health + Easy Ride
H: Hard TR
F: Dialed Health
S: Hard TR
U: Endurance
We had thunderstorms come in overnight and that meant I was up at 2am, but I didn’t want to miss my first double day, so I did a Dialed Health TRX workout followed by a 90 min easy ride (split in 2 because I needed to take a Remco moment in the middle! I’m in my 50s and I’d been drinking coffee since 2am, cut me some slack! 
)
Congratulations! My twins just turned 18 and are graduating from HS next week, but it seems like last week that they were born.
I’m just happy to not relive those first 2-3 months. And ride my bike when I want now! I’m a little more cold-hearted with these two little girls than my first where I would be at her side with any stir. I was so naive back then, ha!
My attempt at Mount Hale +1
Took me a couple of intervals to figure out where to start on the hill. I’ll know for next time. Was a bit wrecked starting, after a poor nights sleep and a run this morning, but felt great once I started.
Did a Tempo workout today which was pretty Novel for me. It was nice to be able to lift things a little. Didn’t feel overly taxing, though my legs are pretty tender now (six hours later) which indicates a few things I guess.
I’ve definitely lost some endurance, and the power is down but should come back. Trying to make a plan for next week and work out whether to ride lower level SS workouts, or to drop FTP down. Possibly both is the option but I don’t want to have to change too many times at risk of not having AI-FTPD available at the start of the next block.
Another Tempo workout tomorrow (first day back at work).
Those extra 2mins upset me for some reason!
Back on the trainer this last week having taken the advice of the forum and spent the month or so after Covid just riding outdoors and getting my mojo back (gently) before being too eager to dive back into structured intervals.
Good-old sweetspot base to break me back into the swing of things.
Grassy Ridge -3 last weekend
Marked as Moderate post-ride
Felt good and was pleased.
Slide Mountain on Tuesday
Again marked as Moderate post-ride
A little breathlessness at the end
Think Covid has affected my lungs more than I realised
Beacon-3 yesterday evening
Marked as Hard post-ride
Effort felt somewhere between Moderate and Hard so I erred on the side of caution
Had been a long day at work and had not really eaten that well; so this feeling a little harder than it ought to have been wasn’t entirely a surprise
Noticed my cadence and resulting power output (in ERG mode) was quite erratic
Again I had breathlessness towards the end - not something I’ve ever really experienced on the trainer before as it’s always been my legs that gave up before my breathing - hoping the post Covid impact isn’t permanent 
Maybe race winners? Although the high output interval is longer than usual.
Temple
Wasn’t nearly as bad as I had feared, especially with an impromptu ride last night. Maybe there is something to keeping the easy days easy (0.65 IF last night).
I feel like I’m starting to get back into the swing of things. I had lost a bunch of motivation after a great off season of lifting and Traditional Base and 12 solid weeks of Polarized Base. Work stress, travel, and bike adjustments left me lacking motivation. As I sorted all of that out I dropped my FTP 4% because I kept failing workouts (AI-FTP-D said to only decrease it 1%, but that’s in the weeds). Low back and knee are on the mend so hopefully the corner has turned!
Now I just need to adjust my morning routine based on Return to the Office traffic clogging the roads. Shorter morning workouts? Get up earlier / less sleep? (I already don’t get enough so probably not.). Get an N+1 to keep at work to ride there (thereby beating all morning traffic)? Would have to store it outside but under cover in an open-air parking garage.