Pope, first Vo2 in a while. It felt tough but not ridiculous. Quite enjoyed it. Zone 2 steady tomorrow evening, a commute on Friday and threshold on Saturday will round off a good week.
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I am dropping the intensity of my mid week workout on a LV plan as I tend to ride the weekend and race (TT) in the season. This Wednesday’s TN workout was Bays. I decided to take it to the virtual world, RGT’s Canary Warf and let RGT control the trainer. I did the first two Z2 intervals and sprints but I decided whatever was up with my stomach the last few days needed to recover so I did the latter intervals sitting up to keep the HR down.
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Boltinghouse. The middle set has slightly longer intervals, just 15 or 20 seconds longer, but enough to make you think “Holy crap, is this ever going to end?”
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10km/60min run
CP 349w First 66% @ 300w, last 33% @ 320W (Approx)
Calf’s feeling it after last few days, not sure if I’ll shuffle schedule and have rest day today and pick up tomorrow or just go for last TR ride of week tonight… have a few hours to decide… decisions decisions…
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Envious of those kjs burnt, one of my near term goals is to accomplish a >1500kj workout, a big difference in FTP I guess but also my latest 1 hour 5.7 SS workout was a big deal to me, can’t imagine 2 hour, 8.4 level.
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Usually dread these types of threshold workouts, but went in relaxed, and it was surprisingly very manageable.
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Whatever bug was in my system (or maybe it was something I ate) is on the way out and that (Pen y Castel) felt exactly where it should. AT decision to swap it into my plan was inspired 
I started with the cadence high which seemed to work better with the Suito ERG also. As when it eventually fell it only fell into the reccomended range and well clear of the ERG spiral of death.
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Indianhouse -3 (PL 4.7)
Woke up later than I should have, at 5:00, and felt tired. But, TGIF! I had an upper body strength training session planned and TR had me scheduled to do Fang Mountain +2, an hour-and-a-half affair with a PL of 4.8. After the strength training, however, I realized I didn’t have time to do the prescribed workout, so I used the alternatives feature and selected the workout above. This is one of the many things I love about TR.
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Haven’t done much threshold over the last couple of years. The burn is unreal. But I’m coming around. Sustained power program. Carpathian Peak in a couple of weeks. Yay
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Day off. Wanted to ride after dinner but had too much cabbage and got a stomach ache.
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