Used my phone to record TR/ control the trainer tonight so I could put RGT on the laptop and watch the Brazil game on the tablet. Whorl was tonight’s workout.
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I did a full-body workout today that consisted of four sets of 12 reps each for the following exercises: chest press, lat pull-down, shoulder press, biceps curl, triceps extension, and leg press.
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Started my workout today with nonchalance, got through the warmup and first interval without any problems, and was feeling good. Maybe I lost my focus, but half way through the second interval I started to feel rough, and made up my mind to quit after that interval (not common for me). Unfortunately I got into the next recovery valley and was both feeling good, and realizing that if I stopped before the last interval it would only be a 59 minute workout. With OCD kicking in, I steeled myself for one more interval and struggled on, feeling yesterdays food taking its toll on me.
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How’d the 10k go? What was your time?
https://www.trainerroad.com/app/career/tomclune/rides/153396877-abajo
Because I missed a ride yesterday, I used alternates to push WL up by 0.3 beyond what AT had planned. Went great - lots of PRs.
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Warm enough to get outside. First time taking the new bike outside–cut the ride short of because I’m not totally used to the new position yet.
I just loped along at 7:40 pace chatting with a friend I hadn’t seen in a while.
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First endurance ride I’ve marked as moderate in awhile. Heart rate a little higher than normal too.
This week was pretty brutal, and the rest day tomorrow is much welcomed!
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Dragged ass on this. I’m not great in the morning. Tried to do the first hour fasted but had to eat after 20 min. Lifted for an hour after breakfast.
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Eleven hours easy riding in the weekend and today into the meat grinder again with 30min @390 W + 20min o/u @406 W (body weight about 83,5 kg today). Total 50 minutes at threshold then. Amazing how increased blood volume from low intensity “just riding” does wonders for threshold adaptations. TTE has increased with 10 minutes in just four weeks.
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beast
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I hope that I can do something in gravel races next year 
now I try to work on my technical skills every endurance ride, for example with cornering and braking or just underbiking on technical trails. There’s a lot to gain and the intensity stays lower than if I just watched my power numbers.
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Got inspired by the Crit racing thread on the forum. Thought I’d left this nonsense behind but, it seems not.
I use workouts like this to reinforce the mental connection between my mind and my legs. Each surge is a wheel dropped or an acceleration out of a corner. Once you’ve done enough of these in training, you carry the belief into your race.
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Well that didn’t quite go as planned. A non accepted AI FTP D replaced my web ramp workout with Grass Ridge-3 but for some reason the apps still had the ramp so after trying several refreshes I gave up and manually selected Grassy Ridge-3. I had also decided to run RGT and run TR on my phone with the Ant+ dongle. For some reason whilst it saw my Ant+ pm it was just indefinitely pairing. Doh, I only noticed mid warm up. I probably could have unpaired then re-paired the PM with a TR reboot but I decided I would be finished too late. So I let TR read of the Suito’s BT, I had forgotten how slow the Suito is to get up to power. It’ll get the whole ride within a watt of the PM but on sprints it doesn’t half lag behind.
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Nah, You may carry the belief, I know my limitations.
But that does look like a great CX workout… I’ll write that one in for August.
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