Amazing how much a good nights sleep improves performance! It would be wrong to say this was easy, but it was smooth sailing, and did not require any extra concentration. Good reminder for me to work on sleep consistency, as I think it is an area that I could easily improve and see results from.
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Nice one 
Lol I hope your watch is more accurate than mine. Iāve got similar stats for last night but on investigation the 50+minutes of deep sleep I got was when I was awake on the sofa watching a film (not moving much) and I tossed and turned a fair bit once in bed 
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Ive continued swapping my mid week Threshold/VO2MAX session for an Endurance one and tonight I selected Colosseum-2. I took it to the real virtual world 
(Leuven City) to vary my cadence randomly as per the real world and Colosseum-2 is pretty varying too the net result being:
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1.1 Sweet Spot (really 3x12 at tempo) isnāt for me.
Bored, and barely exerted, I decided to add a few minutes over FTP because I was only doing 60 minutes today.
Fortunately AT adapted my next SS workout to a 3.1 in Thunder. I think thatās a tad more aggressive than last spring when I was starting up againā¦ Iāll go with it on Tuesday, even if Iām commuting that day.
In other news, a new Fenix 7 watch just arrived at the house, so Iāve spent an inordinate amount of time looking at my own left hand. Should help me stop thinking and start riding on my commute since it will be covered up by a jacket sleeve for the foreseable winter future.
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Ramping efforts in the 3:1 format. I was certainly feeling the effort during the last two intervals.
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I did a boarstone -2, these take forever for the tss to add up. No idea how I am going to get over 400 tss a week on 4 days of training
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Reappearing in this threadā¦
2x25, 2x20 at 90% with 5 min recovery.
Slowly pushing my sweetspot progression. Went 5x15 min at 88-94% (Tallac +3), then 4x20 min at 90% (Galena +3). Made a custom workout today to get both more TiZ and longer intervals. Will probably do 3x30 next.
Last winter, I did SusPBHV 1 and 2 and SSBHV2. I felt a little toasted after that. And, my life stress has increased substantially this year, so Iām going to do mostly Z2 and tempo rides with 1-2 quality sessions per weekānot going to follow a TR plan (my schedule is highly unpredictable, my daily training time is unpredictable, and how wrecked I am after work is unpredictable). Iāll probably target a VO2 block for February.
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Discipline lacking, must try harder to get more runs Kms and rides in per week. Finding it hard with early dark nights, need to ramp it up again. Did orbits of volcano at āsweetspotā set myself a target of getting to 45 minute marker and made it!
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Been stuck on the trainer and will be for a while. Broke my right collarbone riding the mountain bike.
Hump
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Back on the trainer after 2 weeks off due to travel.
Ouch this SS 7.0 often felt like threshold in the 2nd half of those 10minutes intervals.
AT asked why i rated it Very Hard. I donāt remember AT asking that for VeryHard ??? I thought it was only for AllOut and Failed onesā¦
Low sleep, long workday didnāt help and I didnāt see a choice of time off interruption or recent aiFTP bump so I went for the poor Sleep choice.
.
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This looks like a horrible SS workout to do. Iām in! 
It wonāt be right away as my SS PL is 7.
Still could you share the custom workout or what you based it on?
Speedy Recovery!
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Knock yourself out.
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Laurentian
Plus some extra to make it more like Bare. HR is about 10 bpm higher than where it was pre-sickness for a similar workout, but otherwise legs and lungs feel fine. Iāll take it. Debating on another week of just Z2 or re-starting TB II.
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Today was Mono, a Threshold 2.4, stretch. 90 minutes total, but really just a 4x6 O/U bracketed by some endurance work.
Did it. DIdnāt have to turn Ted Lasso off for any of the intervals, but did hit pause for the first one to be sure I was paying enough attention to the blue bars. Exceeded power targets all around. Maybe it was the off day on Friday, maybe O/U are about to become my jam. Or maybe 2.4 isnāt quite enough for me, starting back. AT pushed my next threshold workout up to a 4.0, which again, feels a little bit more aggressive than last spring. Hereās hoping.
I penciled Routine/Volume 105 in for tomorrow, but maybe Iāll go silly and ride outside tomorrow in the cold because at least the roads and trails are still dry.
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Boarstone
HR still elevated from the lingering sickness. Lots of dropouts and Bluetooth issues, too. Still thinking about starting TB II tomorrow and seeing how the first sweet spot workout goes. Need to get a good block of training in this week as I have another week-long trip the following week.
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Another base block complete.
Unfortunately, Iāll have to update my calendar as Iām getting a procedure thatāll keep me of the bike a week or two.
Hereās hoping I donāt lose much fitness.
Also, Iām about ready to throw my gen2 Tickr in the trash (my max heart rate was 180, not 221 and definitely not during a zone 2 interval). I pulled out the old TickrX and it ran flawlessly.
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