I did the Nässjö CK time trial last night - sadly only 7 of us turned up. I won comfortably, with a time of 29:08 for the 20.74km course, with an average power of 392w. I would have liked 400w plus, but I have a slight cold, which I think affected me just a bit. Still, it was almost 2 minutes faster than my time from last year, and I now have the road bike course record.
Ragged Spur
In some sort of sick way I enjoy steady-state threshold work. Extended the warm up, bumped each 10-minute interval to 100%, and added some endurance to the end. I originally wanted to repeat the middle interval to turn this into 4x10 but prudence got the better of me after two intervals. I probably could have done it, but it would have likely jeopardized the quality of tomorrow’s long ride. Regardless, still happy with this, especially rolling right into 72-74% FTP right after the final interval.
Definitely live n learn. I’ve actually gone a lot longer duration fasted, but that was when I was properly low-carb & following the advice of the earlier TR podcasts. 
My diet’s been very carb-heavy recently, so are most of my rides, & I think the brain forgot it needed to tell the liver, no this remaining glucose is mine! It was interesting back then, beyond an unknown period of time the top-end was subtly lopped off my efforts, but none of the brain fuzz or discomfort I had on Wednesday.
Today was supposed to be an audax ride. Multiple distances were available, I’d signed up for the 400km BRM, but in the 11th hour (literally, the e-mail came through at 10:15 last night!) the organiser cancelled the ride due to extreme wind, wind that was predicted, by the way; we’d all accepted the risks, half of us 
had paid for accommodation & travelled.
Anyway… All carbed up & nowhere to go, & with bottles full of thick sugar solution, I decided perhaps some threshold, given that RLGL canned it on Thursday. Thought of the originally-prescribed Senger, but instead fired up Train Now. Sure enough, threshold was front & centre, with Frissell +2 offered in the 1h45’ duration. I feel like it had just the right amount of I’mnotsureI’vegotthis. Last interval I did on the cycleway on the way home, bridges & corners provided plenty of distractions from the ouch 
, then added some Z1½ for the rest of the commute.
(HR sensor blip in the 2nd 9’ interval; actual max was 174.)
Hi @kjdhawkhill, I had one go the other way with TSS (& still way off), though I had power on my ride. Heads up that there’s been something screwy going on in the last week or so with how Strava sends data to TR. The advice from TR Support after my nine-hour gravel ride imported from Strava registered on my TR calendar as 81 TSS, was to delete the activity off TR, then upload the original workout file directly to TR. You can find that either on your head unit (if it doesn’t automatically clear off), or by accessing Strava via the website, clicking the three little circles °°° next to the pencil & selecting “Export Original”.
Keeping the dodgy import was messing with my weekly TSS & RLGL data, & who-knows-what-else within TR.
Sunny Hay
Anacostia Park, Washington, DC, USA
Was supposed to be a recovery week but I have a lot of work travel so I started Specialty and will take next week easy. Got this (4x5 @ 110%) done on Monday but paid for it on Tuesday The last couple of weeks I was able to due the sweet spot workout but need an easy recovery ride
8 Mile Jog
Portsmouth, NH, USA
Early morning run in the dark Probably should have picked a better lit route My legs are really sore from harder-than-usual pounding on the uncertain pavement
Taking tomorrow completely off.
Thought I had Venado -2 planned for today which I wasn’t looking forward to. Just did it last week for my SS effort. Woke up not really feeling the training ride and was debating just doing a pacer group ride on Zwift since I didn’t feel in the mode.
With better judgement I said screw it let’s start the planned ride and if we have to adjust down or bail we can. Venado - 1 popped up which threw me for a loop with the 8 minute intervals vs the 5 minutes I was expecting. Thought I had been down graded but TR increased the PL. Crushed today’s workout and honestly probably could have done another set of 2x8. Felt good.
I’ve done this one, oh I remember those nine walls, good job on the workout 
When the 2:30 min interval hits, I feel like the legs are ready to explode, don’t know how I finish these>
The only thing I’ve been able to do that helps make the 2:30s “easier” is carry a very high cadence. For me that’s 95+ on those intervals. Going slower just puts my legs past expiration.
Seneca rocks.
Attritional and mentally draining - physiologically capable (Avg HR 150 (max 175)) but a slog to get through. New FTP bump last time is probably touching on optimistic for my mental limits, especially when accounting for life stress, early workout time, sleep, indoor limitations of cooling etc, etc.
Nice work - I’ve got this on the cards for next week and am dreading it 
I guess this is a good workout to verify your FTP.
I was dreading it also but wasn’t as bad as I thought it was going to be, just my mind starts playing tricks on me.
I start hearing the voices “Get off the bike”
Guyat today, thanks to TN.
Caffeinated, thanks to my concern over fatigue thanks to a hilly 5k run yesterday.
Two-minute Z2 recoveries felt sufficient. The workout felt pretty moderate, but I don’t want caffeination to become a habit (save it for races, or for when I need to stave off sleep during overnight audaxes) so added a point on the RPE scale to mark it hard. Possibly also gaming the system but in the opposite way. 
Added the obligatory Z2 to get home on the cycleway.
My pain-cave today: 
did a ramp test because I felt AI FTP was off (detected 242 coming from 251, but I felt stronger than ever). Got my new best FTP of 260W. Take that AI.
I think it’s because I lowered volume on my cycling workouts recently because I was training for a 5k run. (which I also completed in a new pr of 24:26 having never ran prior to 2025).
Volume back up from this week. And used today to see where I’m at. Really happy with it all things considered.