I rather like these types of workouts where it changes every 30 seconds. Time goes by much faster that way.
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Final sprint workout of week three of mid volume Olympic base. I haven’t done really any sprint work before this base period, happy with my progression.
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I had similar the other night, 30 on 13 of x 13 x 3. Initial when I first started with TR, they freaked me out a bit before I even started but now there my favourite type of workout as you say,
To a degree though there is still a little bit of intimidation for me (making it seem worse) and only after a few sets I can convince myself, however when I’m starting to feel the burn its usually suddenly well over half way and I know I have got it 
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90min Recovery Run
As planned, a trail run under the stars to the top of the local hill and back. Done at the “all day” pace, just what the legs needed, really enjoyed.
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Week 2 of Build…I have to keep my extra endurance nice and easy to hit all my interval sessions and get through 15-18 hour weeks.
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Easy spin after yesterday’s big day (197 TSS plus a lift). Did it fasted for no real good reason. Took half an hour for my legs to wake up, but they got there. Might do some light bodywork this evening, might not.
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I had time for that endurance session afterall and took it outside having selected my usual time crunched workout, Carter.
Apart from surges at a couple of roundabouts (traffic circles) and a bigger surge at a long section of temporary traffic lights I think I held the target ok.
9 Likes
Sod’s law my evening appointment got postponed so I could have done my original work out anyway. When I didn’t Dremsel adapted into my plan, so I did it. Im not 100% happy with the cadence as it was a bit of high resistance low (audible) volume session watching/ listening to the European track champs.
No Spoilers from me. Well just a little one It wasn’t a bloke who won the women’s pursuit 
Edit: I definitely need the rest day today, after an hour and a half stomping on the pedals in a mainly standing position I got DOMs for the first time this year! My thighs are feeling great but my calves feel shot!
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Yesterday and then today. Been doing 99% of my workouts fasted. Today was fairly tough. First time I’ve ever been in the 8s.
Not looking forward to Saturday’s 3x20 @374.
Will definitely welcome next week’s recovery week. Then it’s on to Sustained Power Build. Yee Yee.
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AT tried to turn the screws on me, but I showed it what’s what 
Plus a brick run for good measure.
If you’ll excuse me, I’ll go drop dead.
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I feel like the progression levels here are not accurate. This is 2 min 95% unders followed by 2.30 min 115% overs. Three times each block, blocks separated by 3 minutes rest. Hardest workout I’ve done in a long time and yet the progression levels have it at 6.8 
Last two over intervals were pure pain, but I recovered really well during the unders which gives me confidence in this ftp.
My garmin bumped my predicted vo2 max up by a point which also hasn’t happened for a long time.
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Awesome I don’t think Ive ever been over 76 for VO2max and after last nights session its currently languishing at 62 and will probably fall over the weekends unstructured group rides.
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It’s only an hour. How hard can it be?
0.98IF
Oh
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Mount Baldy +2 Stretch 4.6 Threshold
Alpe du Zwift for the eye candy. Been a while since I’ve climbed the Alpe and does help with the efforts. Probably could have managed one more interval but marked it down as very hard as I’m dropping down to two TR workouts per week and don’t want it to up the level too much.
Did a steady decent for some endurance at the end.
+9 on the FTP detection as its been 28+ days since last detection.
Time for some feet up time on a Friday night! Feel like I’ve deserved it.
5 Likes
Hit a personal best FTP last August ~310W. Got sick for a while in October and covid for Christmas 
AI FTP detection had me at 274W about 3 weeks ago but it’s all coming back (thanks to some well timed pancakes before big workouts ). I was feeling particularly good after Tuesday’s workout so I manually adjusted my FTP up to 300W and crushed my ride today!
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1 Like