First proper indoor workout for a while. I did a few outdoors workouts at the start of summer then did group rides for a few months instead. Tonight was showery though and after other folk pulled out, so did I, and done what had adapted into my plan, a low level threshold workout (Dumala). I was quite glad it was low level as it was way to hot in my pain hall. I think I was probably touching on VO2max a few times. As expected though it’s raised my estimated VO2max by 1 though.
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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.
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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.
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Self accountability weekly journal. If you don’t want to read, promise me you’ll enjoy the beautiful blue graphs.
Commuted Sunday (83 minutes, 37TSS total), and Monday (82 minutes 44TSS) and came home jumped right into Apple Orchard +3, a 4.8 over under or VO2 float set, 45 minutes.
Added 10 minutes of Zone 2 to make it a 55 minute ride. Marked it hard.
Tuesday commuted (81 minutes, 49TSS) and rowed a 1500m set at lunch. Lifted chest and tris and did some light barbell squats. No dedicated ride.
Wednesday commuted (79 minutes, 52TSS) and jumped on the trainer for Carran, a VO2 6.0, 45 minute, productive, when I got home.
I marked it hard, but after completing it, I guess I kind of know why AT kept trying to move me up the ladder to a 6.5 or something like that. It wasn’t THAT hard. I chickened out, and I’m on the record around this forum saying AT was too slow on the uptake for getting back into structure…(Maybe it just needed two more years of data.) Finished the night with a couple of townie rides in lieu of driving kids to soccer practice (because we’re down to 1 car, 38 minutes and a fake 22TSS).
Thursday off day from riding (10 day ride streak broken), had to drive to work because I was moving more than my rack and fender bike wants to carry. Unfortunately the gym at work was closed and locked for repairs and I couldn’t even sneak in to row or lift. Oh well.
Friday is part of my weekend, so I’ve got no commute. The Priest +2, Threshold 5.0, productive. Hard start threshold or SS 5x9minutes. Going into this ride, the 5x9 part threshold really seemed un-intimidating. And I like hard-start stuff, but the raw watts number 150% of FTP for 30 seconds was a little intimidating, especially after my last two workouts topped out with a 126% target power.
Technically I missed the target on a couple of the hard starts, but not by enough to worry about it, even for a perfection-isht guy like me. Marked it hard, but I think I could have done 7x9 at threshold…. Pretty sure I didn’t have two more successful hard starts, though.
edited to add Saturday’s “Routine Builder 75” a custom workout I use to - you guessed it. Build a routine. TR has it rated as endurance 2.6. 55TSS, 0.66 IF.
Felt pretty easy, so marked it easy.
10H20m ride time, 513TSS for the week ending Saturday.
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Live and learn, I guess. Also NWIH I’m going truly fasted for a 150+ minute ride, of any intensity. 90 minutes, absolutely, 120, probably. Crossing 150, no way in hell.
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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.)
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