South Twin +5 (fail)
The struggle was real.
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Back at it, but now on the road bike as my next A-event is paved. Apparently the PM in the road bike is 4% hotter than the gravel bike! If nothing else, it’s a nice ego boost to hold 300+w for 2x16’, even if it isn’t any different in reality to what it would be on the gravel bike.
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@Cory.Rood what road bike do you have?
I checked out the Salsa Warbird - looks like a sweet ride!
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My road bike is a Salsa Colossal Ti from 2015. Been updated with Force AXS group. Really like riding it!
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Had a good vacation week. Got in a 21 mile 3300 vert ride at Galbraith in Bellingham. Holy smokes that place is amazing! A few other hard rides when I got home. Back to structure today with Grassy Ridge which felt surprisingly easy:
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Friday: 7km road run
This was a real easy session with other half but for some unknown reason the next day I awoke with a swollen knee. No pain, just a lot of pressure around right knee, must have tweaked something or I’m neglecting the five fingers. This is something similar to what i used to get when I had to give up running.
Sunday: 3hr/18km/ 830m+ Trail /Fell run
Was looking forward to this all week and doubted doing it with knee. Other half is recovering from non covid cold. So we decided to do it and take it easy. End of the day we could turn it into a days hike. Knee gave me no issues and was no worse at the end. Great views, really enjoyable afternoon.
Wednesday: Cerro Xecón SweetSpot 4.0
Started on the bike and thought no chance I’ll do this, no point just driving workout with one leg, but after 5 minutes warm up it was good, knee loosened up so completed workout again with no knee issues.
Marked as moderate, rest made this fairly easy!
Been taking extra rest days for knee and today it’s looking only a bit swollen so hoping I’m over the worst and it’ll be ready for my Ultra next weekend in Snowdonia.
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Set a goal to due at >6 hours a week this year and have so far been doing it (2022 total was 272 hours, so ~5.3h per week on avg) but have been bouncing in and out of being overly fatigued (partially due to life stress I think) and getting some colds, have had to swap all the workouts to Z2 rides for several weeks a few times to recover while still getting the 6h or more a week and thus my progress has been pretty slow. Raced the weekend before last, got dropped but immediately got a cold after and spent a week feeling crappy, skipped last weekend’s XC race. After a couple Z2 rides at the start of this week and a day off yesterday took a stab at intensity after all Z2 last week and managed some PRs (got a 2w FTP increase on the 25th). Its been a slog but happy to see some PRs and get a bit of progress.
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Wednesday
Emerson +1
5 x 10 O/Us. One mental lapse during the second interval needed a 30-sec back pedal.
Friday
Monterey
4 x 5 VO2. The 10-min recoveries made this possible. Was quite worried about being able to finish this one. Now off to work! 
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Wish I had some local terrain that was suitable so I could do these outside. Just nothing suitable for 16 minute intervals😞
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Made a mistake and decided to do my 2x30 Threshold workout on Sunday evening, because on Monday I have life commitments that make it impossible to ride. So no Rest day before and was already a bit tired because of 3 hard sessions this week. Should have reigned in the Power on the first Interval a bit and kept it below 290 instead of pushing 295 for the first 20min. Fell apart in the second one and after 15min i had to take a break…
I also have the feeling that my Garmin Ralley pedals read lower then my Faveros on the roadbike with which I had done most of the Workouts the last few weeks.
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9 days off the bike for a vacation felt great, especially with the next 12 weeks focused on getting ready for Leadville with a couple lead-up events.
Today was a quick recovery spin to burn off some jet lag, some test work mixed with sweet spot, tempo, endurance for the rest of the week before ramping volume back up with lots of Aerobic work.
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Thursday: 9.8km Trail run
Knee still swollen but less so than last week. No pain, no issues with it, other than cosmetic!
Saturday: Collingsworth Threshold 4.5
Not surprisingly this one I failed, could blame knee, could blame eating one hour before, but truth is that it was too intense. I’m sure adaptions reduced threshold to 2.4 the other week so not sure why I got a 4.5 one. Anyway tried it, blew up, pedalled through to the end.
Sunday: 22km Trail run
Sun was out in full force, hot conditions and time I ran I sampled the midday heat. Took it really easy over the hills, no issues.
Need to start tapering for UTMB event on Saturday but feel I’ve already been doing that for last 10 days due to knee and holiday travelling etc. Will do a couple of short bike workouts and a few KM to keep blood pumping!
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Did my 2 x 30 Threshold workout again this time on the road bike and with a Rest day. This time it went well the last 5 Minutes were a bit hard but I felt like I had another 5-10 min in the tank if would have gone deep.
Afterwards I did some Testing comparing my Favero Pedals and Garmin SPD pedals to the Suito power, It looks to me like the Assiomas Read around 10-15W higher then the Garmins compared to the Suito. That would also explain why the Workout felt sooo hard on Sunday.
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Does not compute
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