AM Bike 2 hours
2H Endurance and 3x 8 minutes high end SST rib 3’
PM Run 7 miles
was meant to be 4.5 miles around 42 minute but took a wrong turn so it was 7.1 miles in just over 1 hour… whoops,
Easy or recovery day tomorrow.
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Club TT for me today. You could call it a bit of a work out but in all honesty I never got out of 2nd gear. Partially psychological after coming off last week, partially due to a slower lid and a few holes in the skin suit and partially due to having to slow down for folk crossing the road. But largely due to a rubbing brake and not giving a shoot (too relaxed). The positive however despite being down over a minute and half on my PB, power was only down by 3w on that PB 
I’m down for Geiger +1 tomorrow but it’s supposed to be 34 deg (warm for here) and my new job starts on Monday so I may enjoy the last day’s of freedom outdoors
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Did Mary Austin -1 was a good workout quite enjoyable. 
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Leconte. This seems to have a reputation as a bit of a beast and having found the VO2 & threshold workouts at the beginning of the week tough, I was expecting to hurt. But I sailed through feeling like my trainer must have been reporting 10-15 W higher than reality - perhaps it was!
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Without question, this was the hardest I’ve had to work on the turbo for a long while. My HR was up at Ramp Test levels and my Cleva fan was on full blast. One more interval and I would have drowned in my own sweat 
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Started my 2nd cycle of SSB - SusPB this week and decided to do a 60min sustained effort @ 87% today instead of the planned workout Glassy. Was really surprised at the result. My HR got up to speed in te first couple minutes and stayed pretty much dead flat for the entire 60min at 160 BPM (my max is 184 and LTHR around 173). Looks like all the shorter sustained efforts in the plans have payed off.
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Good work there, nice one getting through it all, deserve a day with your feet up now!
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I’m surprised Spruce Knob +3 doesn’t come with a provided, fluffy white dragon.
aka
Really not feeling the love on this one. But soldiered through.
Starting to feel some inflammation on my right knee, one to look out for.
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Tallac +4 in the last hard week of Sustained Power Build MV.
Condensed the week, as an experiment - schedule is going to be Saturday and Monday off, club spin on a Sunday, and then Tuesday - Friday for the hard/ moderate workouts. Week 1 of this I consider a success, as I got through all but Shortoff+4* at 100% with all completed, so I’ll carry that through into Speciality (as for the moment my Autumn “A” event is still on).
*I did do plain old Shortoff rather than +4 on Tuesday, but that was for none bike reasons!
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Avalanche Spire +1 was scheduled for Thursday, moved it to today/Friday morning instead. 5 sets of 8min of over-unders (two peaks per set), 4.5min break between sets. Tried to get out early to beat the heat, picked a route that always stays a bit cooler. Great way to start the day!
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Managed to find the final interval easier than the 2 before it. First time I’ve experience this. Possibly a breakthrough session, although legs full of fatigue now, and Juneau -1 to finish the week tomorrow.
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Endurance with sprints yesterday to shake out the legs before today’s over-unders. Been a tough week with my son teething so I’ll be down a bunch of TSS due to skipped workouts. Felt great to throw some sprints in. Those endurance blocks at 75% are deceptively tough between sprints. Definitely more partial to the Berryessa type workouts but this is still a great one I like to throw on every once in a while.
Great group workout this morning for over-unders. Last weeks ride was rough (McAdie) so I wasn’t sure what to expect. This actually felt easier than McAdie did, I much prefer the ramp style intervals over the plateau ones. Threw some endurance on the end to keep the blood flowing. Fantastic ride today!
Edit: to add this one since I found time over lunch to add in some easy endurance riding.
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42 miles of zone 2@ 21 mph plus a 15 min run yesterday…followed by 
41 miles zone 2@20.8mph today - temperature well over 30C in the UK …which counts as scorchio over here! 
Will have an later. Short turbo tomorrow and then Eastern region 10m TT champs on Sunday - still forecast to be hot but fortunately it will only take 20ish mins so I should cope! 
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Enjoy that:icecream: !!! 
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This workout is a killer. Feels like you’re racing though (I’m a CX person).
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Eclipse. It was hard and watching a movie that spiked my heart rate didn’t help. Had to bail during the last interval because I ran out of time…
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I think my shed PC has melted, tried to use the mobile app but not having control of the resistance on my rollers meant I was having to spin above 95 to hit 350w so I called it as there’s no way I could sustain that for 90 min in the heat.
I was in awe of the mobile app tho, all that info on a phone is amazing.
I will definitely use that more on less brutal workouts, just need an out front mount for my Quadlock case, but at 50 quid for the pro version it will have to wait a while…
I have the stem mount but it’s hard not to drip all over the phone.
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