Tray Mountain +3 today. 80 minutes of sweet spot; sweat fest 
While the overall effort was hard, I don’t think I could complete another 20m interval, so I rated this very hard. My cadence dropped a little over the course of each interval as fatigue built. Tough session!
I decided to get a jump on the start of the new block (by one day) whilst the weather’s still good. (Rain due for a few days in the week coming)
VO2s in the upcoming block are long suprathreshold so I thought I’d see what the recommended workout of that type was.
Macias, Macias, Macias!!! 
Got it twice in the last block & now today. I’m beginning to think Macias is the Pioneer -3 of low-VO2max long suprathreshold. 
I went a little over the top with the first interval, coped alright with the rest. Approached fish-outta-water feelings about halfway through each. But it’s alright, they were over soon enough.
Curiously, the plan has not changed tomorrow’s sweetspot workout, currently Galena -2.
I wan’t feeling well on Saturday so I swapped in Sunday’s endurance ride to Saturday and moved Saturday’s Oven/Under to today.
Did Three Sisters today, I’m on week two of this cycle and felt like the Legs are finally starting to adapt to the last FTP bump.
Let’s see how this next week goes.
Just did Pratt 5.5 AC workout.
I found it fairly “easy” due to the long recovery times. However can someone explain why the first 30 seconds of the REST periods after the 45s and 1min intervals are brutal? I can easily hit the watts and maybe even continue a bit longer, but when ERG releases the power I need to hold and gives me rest… damm I need to focus on not getting off the bike 
love these kinds of workouts 
Guessing this was on Zwift? Is it lowering the resistance too slowly when you expect the interval to be over & for it to be easy but then find it’s still hard for a few seconds?
Public holiday today, rain’s due tomorrow, so I decided to properly put myself in the bin. 
From the top:
Ball + some extra Z2 at the track
A 10k run around the 'burb to the shop (+ the wander back with groceries, not included here)
Easy commute to/from the gym
for a strength workout.
Ball, on the surface, looks like a workout requiring a BYO-warmup, so I did that. I needn’t’ve bothered; the first interval is short & low enough. Then decided to fill in the first couple of recoveries with some Z2, having forgotten amongst all these 8 to 10 minute intervals, that there’s an 18-minute interval lurking right at the back end. Of course I tanked a bit on it. That’s called having no respect for the workout. Live n learn. Got meself some nice all-time power PRs to the right of 1h55’ from the extra work though.
No it’s not that. It’s like the first 30 seconds in the rest that is hard and makes me somewhat “dizzy” so I think it is something psychological happening. Maybe it is the sudden change from hitting much power to then nothing at all and it would be better in resistance mode just ramping down slower or something 
Yesterday
Detail regraded it down to a 3.8 PL 
Today
Proper threshold swim, 100s at CSS 1:45, 50s in only 43-45s. Felt great.
First VO2Max workout of the plan. Supposed to be doing on/offs, but changed to intervals and got Mesa.
Did it in Resistance mode and was above target by btwn a handful and two handfuls of watts. Very Hard, probably because it’s been a while and it takes a workout or two to get comfortable with being uncomfortable. Got dinged a couple of watts on my AIFTP Prediction, which is fine because it’s still above what feels like FTP.
Well I’m gonna need help deciphering this one.
So, it’s 5x5mins at 262.
Last week was 4x5 at 262, I rated very hard and was gasping for air …so I wasn’t exactly looking forward to it.
As you can see, 1st rep okay. 2nd starting to waiver. 3rd I can’t do it.
In the 4th I’m wondering if I swam too hard yesterday. I shovelled in loads of chocolate eggs this morning so it can’t be carbs. And I’m still failing.
Then I put on Cow Boys From Hell* and I sail through the fifth rep without a single wobble.
What the hell?
I’ve rated it as max effort, but I’m not sure it really was. It seems TR knows I can do it, but my legs just can’t be arsed.
*Now I’ve got ‘Paris Jazz at Sunset’ on, which is more suitable to my politics.
I’ve run into this before, I think it’s something mental about that last interval where some how you find reserve strength in the legs.
There’s been too many times where I was dying then that last Interval hits, I put on some loud good music and pull it off, then get even more confused on how to rate the workout 
Traveler today. Tired legs made this a chore. After some debate, I rated this session hard as I felt I could have competed one more set, but I would have been hanging on for dear life 
I did this session in Jan-2026 while a little unwell and shortened the duration of the 3rd and 4th sets to finish. It felt extra good to complete today’s session at spec 
That’s Brutal workout! gj on pushing through the final one Judt checked Inhave 7% chance to fall this one
26.5% 
You recovered enough in reps 3 & 4 you could get back on track for #5. It is the natural way of things… “the third lap in the mile is usually the slowest.” Way to fight through. It is a brutal workout and you’ll probably get it the next time that one comes around!
Galena -1 today and while I was able to do the workout, I wasn’t happy with my cadence on this one.
normally 85/90 rpm is what I see but today it was 75/85 rpm.
I think I was still feeling Sunday’s workout and I’ve been busy at work so that may have played a role, let’s see how the rest of the week goes.
First day of build! I was nervous about California, but it went well. I added Pettit because I keep hearing that adding an hour of endurance after a hard ride is beneficial. All in all, it was a great day!
Is it possible that the fats in those chocolate eggs inhibited the absorption of carbs?
Also I noticed that where your output was lower, so was your cadence. Not sure if there’s any causality there at all but it might be something worth looking at. I know that for me an effort suddenly feels quite a bit harder when my cadence drops below a certain threshold.
Agreed with @Kendogz161, about it being the last interval. In addition to the pain will soon be over, I think about it being my last chance to make it count.
Yeah don’t read too much into that - I had a 10W drop a few weeks ago and predicted a 20W gain in two weeks so Im fluctuating quite a lot due to external factors.
Talking of which I had an ocular migraine about half an hour after finishing, which is really rare for me. Plus I’d had one the day before, so I think something non-serious but medical is at play.
Skipped last nights easy club run. Today has been fine, swam like a fish but I was basically in bed all afternoon yesterday.
Truchas -2 tomorrow might look hard but 224W is no biggie if I’m fit. I think my current threshold is that 262W of yesterdays intervals, if I can get on even ground.
So for today’s workout the AI couldn’t make up its mind and kept switching between four workouts during the week. Yesterday before my easy endurance ride I had Mont Gosford on the calendar and was getting mentally ready for it. Then after the ride Tallac +1 was on the calendar, so I guess it’s a rematch from the first week when I rated this workout Very Hard.
This time it was much better, gave it a Hard rating and my cadence was normal RPM.
Rest tomorrow then Cloud Ripper -2 Saturday if nothing changes.
