Had Monitor +5 today the last of the Hard work before recovery week and the last hard workout in the three month CX endurance plan.
This one wasn’t bad until I got to the last 3 intervals, knew that I could do it but my legs where feeling it.
Nice side note after completing this one some how I got +2 points added to the FTP prediction, don’t know why but it make up for some that I lost by rating two workouts Very Hard.
Completed Monterey this morning which is 4 x 5 Suprathreshold. Third week of essentially the same workout and power has increased a few watts per 5 minute effort overall since starting. Rated this as hard. Progress is good but honestly hoping for a breakthrough where I’m pushing 315+ for 5 minutes at the same RPE. Rest week is next week so just going to nail my workouts and nutrition and go from there.
Lol, I shouldn’t have done that last bridleway even though I had good lights. At a gap in the fence where it crosses a haul road to another gap in a slatted fence. A small dog squeezed under the fence and whilst I was near stationary I leant too much, cue a clipless moment. Not the best warm up for tonight’s workout, 2x20mins at Sweetspot. No major damage and I went for a wee jaunt round the lake to ease things off and after the workout the minor lump in the thigh has went down, although you feel it a tiny bit annoyingly. More annoying my inside ankle which had been sensitive and settled down recently has become sensitive again. So tonight’s workout was a bit cautious.
Rematch with Macias again today, this time on a real bike, somewhere cooler, & with proper airflow.
My first ride since the randonneuring on the weekend. My right glute max still hates me. 
Slightly under target on average from 2nd & onwards, but within tolerance. Took me a while to settle into the efforts, to get comfortable in the discomfort.
Strangely ended up with a VO2 boost of .1, but a drop on threshold WL. 
My VO2max tends to go up with an easy group ride or a hard but steady state ride (TT or workout), but go down with a hard group ride. My theory in if I delivering more power for a lower or stable HR it goes up, but with the excitement etc of hard group rides my HR is higher and less stable and correlates less with power.
IIRC after Saturday’s hard group ride it fell to 60parts (it fallen more in the past but there was only 2 of us out), but with Sunday’s easy group ride it rose to 61parts and it rose again to 62 parts after last night’s group ride. Its been a similar pattern in the past but doesn’t always rise with the easy group ride depending how the ride goes.
At 50years old that’s actually quite good if you believe Garmin 
Too many things on my mind tonight, not helped by forgetting to charge my laptop, so I was down a fan as I needed to use its power socket. I should have ignored the low cadence and stand up instructions for the last block. I had been going into the TT position for the overs and getting better results. I was expecting a fail survey but never got one I did get deducted 0.33 for the pause in the first bit of the warm up when I realised I had forgotten to plug in my HRM.
The lowering of your score seems in line with having dropped well below on the unders in the 2nd & 3rd sets. Pausing in the warmup (before its own efforts no less!) I’d think was in the ballpark of a rounding error, but the workout display screen appears to be showing it just because it’s there, & attributing the reduction entirely to that. Seems a bit misleading & I’d call it a visual bug.
Well done regardless for pushing on! 
I know when I’m exposed to excessive heat it obliterates my motivation. “
this 
I’m out…” etc.
Antelope -2: My favorite type of workout to overachieve on. 
Filled in the mid-interval gaps (so basically did its parent workout Antelope), & cut down two of the recoveries by a minute each. got a bit real in the 3rd interval so from then on I left the larger recoveries’ durations as prescribed.
Marked hard… I probably had another 10’ at 90%.
App crashed in the extended cooldown on my way to work but thankfully the server still had the data.
Sonoran today. This workout was on my calendar all week until yesterday when it was changed to Cloudripper 
After some self-pity, I switched back to Sonoran 
I enjoyed this session and rated it hard. The 2m 95% after-parties at the end of set one and three were a little stressful. I liked the second set with 3m at 95% and 3m30s at 105%. The increased effort over the final 24m helped keep me engaged and focused on holding cadence and position.
I paused the workout during the first segment of the warmup to open a window. Hopefully that won’t impact my AI FTP prediction 
Today workout was Autore and being almost at the end of my de load week the legs finally felt 100% recovered and ready.
Tomorrow is AIFTP detection day and to my surprise the prediction is dead on if nothing changes.
This is with rating two workouts Very Hard, moving some days around and having to shorten the time of some workouts.
I think Cloudripper & Pioneer -3 are workouts I’ll end up swapping out, out of pure defiance, the same way I deleted Comic Sans font 
from my home computer when it was all the rage around the turn of the millennium.
Sonoran is 3.9 by default & 2h, you went a couple of minutes over & scored 4.0. Possibly that bump in the cooldown gave you an extra .1 & prevented the “penalty” screen from showing.
I hear ya about comic sans 
