Red Lake +8
That felt tougher than Haw on Monday, even though today’s intervals were 4% lower. Legs felt dead for the first two intervals even though I took yesterday completely off and slept in an extra hour this morning. Almost marked it “very hard.” Glad it’s done, though, but scared what next week will bring.
Wednesday 5km Rowing 21 minutes
Dug out the Water rower and set it up for a quick after work spin/pull!
Thursday Cerro Xecon Sweetspot 60 min
Felt good, added some extra percentage and turned it into threshold & Sweetspot.
Friday - Rest day, some more DIY!
Saturday - 30km Trail run (4hrs)
Got the train south to Droitwich and ran back nice and easy following the Monarchs Way, some parts were testing as some fields I had to fight my way through crops cutting my legs, they were as high as me! Other parts over grown and numerous Nettle stings.
Sunday - 12km Trail run
Sunday morning run before it got too hot, a enjoyable run with other half to the top of the local hill.
Red Lake +4 (fail)
I do not recover like I used to. Sick kiddo and a full day on Saturday meant I missed my sweet spot workout. I reschedule it to yesterday, which normally wouldn’t be that big of a deal. I’ve been taking Sundays off, though, so I could sleep in and spend more time with the family. Did an easy 40-min gravel ride with my boys yesterday and a two-hour kayak with the wife, also easy.
However, nearly three hours in the sun after the SS workout was a bit much. I crashed hard after bedtime routine with the kiddos and should have slept in and just skipped this workout. Work travel this week and next are messing with my training, though. I need to just accept that occasionally a workout needs to give in favor of recovery. I’m not frustrated that I failed this (especially since I just did Red Lake +8 on Friday - no idea why AI gave it to me again), but I am upset at my poor decision making and the possibility that it costs me another workout. 
Don’t worry about it, we all have days like that, onwards and upwards 
It seems Red Lake +4 is basically the same super high VO2 max intensity as Red Lake +8 just without the endurance bit at the end. So in terms of intensity, AI seems wacky giving you them back to back.
Good job hanging in for almost an hour!
Agreed!
Yes, the truth is that I was not very focused and the 4/6 interval I finished exhausted, almost unable to pedal and a little dizzy, with an upset stomach. Today I didn’t do anything and tomorrow I’ll go out to see if I feel well and it was just a bad day…
7 minutes above FTP hurts
I think the threshold workouts are deceptively painful. You look at it and it seems ok, but as you say:
Totally agree. Hope you recover well.
Starr King +1
Like @wintermute I rated this one Very Hard. Also not sure I could have done another interval. 5x10 to 3x16 threshold seems like a large jump but AT got another one right.
EDIT: I can tell I’m hurting when my cadence starts dropping off during recovery intervals.
I feel like I am a good physiological experiment right now. This is apparently what can happen when you do not train for about half a year and you are 52 years old. I am basically back to the beginning. I didn’t reset my FTP or anything, but definitely these level 1-ish workouts are about right for me. This didn’t hurt but it wasn’t actually easy either.
You rated a very hard work out very hard and completed it successfully 
so AI sees it as expected and a success and as a result it’ll bump you up. But a VO2max PL of 7.9 productively completed (which should be your current PL) to a VO2max PL of 10.0 
Did Monitor today in small chainring 34/21 and it went well.
Last Saturday went to a local State Park where I wanted to try hill climbing. There is an approx 15% (280/1700) grade that I eventually made it up after stopping 5-6 times to let my HR drop from 160s to 140 and try a few more feet, rinse and repeat. Did a recovery ride afterwards keeping in the 120-130 bpm range. I totally was too high in cadence so next time will do better (thanks @WindWarrior for suggestions made in other threads).
My Aluminum Domane is 22 lbs so could still be a bit heavy for climbing even with Hunts and tubeless tires. I think I’ve lost about as much weight as I can down to 66kg (145lbs) and my VO2Max per Garmin leveled off at 43 so need to work on that.
