My Surface is that old now the battery is pretty useless, a few times I’ve plugged in the wrong rated charger, one of them doesn’t give enough power when running TR and Zwift and slowly drains up to the point I get a black screen. No warnings, well if I’m on Zwift I have noted that the graphics start to jerk for a minute or two. Time the old brain cells figures it out the Surface has normally died…
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Absolute trash today. 50 minutes of Z2. I think my body is telling me that maybe just maybe the last month of not having a circadian rhythm is not conducive to training. My work schedule:
Day 1: 7a-7p
Day 2: 7a-11:59p
Day 3: 12a-10a (aka a continuation of day 2)
Day 4: off
Day 5: 7p-11:59p
Day 6: 12a-10a (aka a continuation of day 5)
Then start over again at day 1.
Hope to get some good rest this weekend.
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Did this one outside, would have been smoother on the power but a couple gravel sections were less than ideal with some icy patches.
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Lol, I had an Endurance workout on Tuesday and took it outdoors on the gravel bike (just RPE though) and it was icy too despite the temperature never falling below 3deg C and averaging 5deg C 
. I came down on the ice perhaps keeping my eye out for walkers and there was a lot of them as it was a bank holiday 
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Did a custom sweetspot workout today, 7 x 10 minutes with 4 minutes rest in between (2 x 90%, 2 x 92%, 3 x 94%). Was tough and glad to get it done
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A simple, classic 2x20 today. This was tough. More so than I hoped. Ended up in “just get through one more minute and you can bail” mode for the probably the final 10 minutes.
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Spanish Needle 
very tough
Know legs would be too tired for a TR Zwift session, thankful I can go running. Nothing was panned on Trainer until Monday, so had a quick hours run on the pavements/roads as it’s too muddy on trails in the Vibram five fingers…
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Yesterday:
2 mile run (at a blistering ~9:30 pace…), lifting session, and 15 minute ski erg session.
Today:
Yet to do a run and a ski erg session (in this concept 2 ski every day in january type challenge).
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Got Walker done, currently doing Trad Base LV (nearing the end of block II), just started Trainer Road and structured training mid April 2022 so this is my first year attempting to build a “base”, Walker was one I have been eyeing for a while. About 9 days out now from the start of the flu so mostly recovered but worked a 12 hour night shift overnight so wasn’t fully rested. Managed to get through it but it was a struggle from about 1h 20m mark, you can see my cadence declining and my power getting spikier. Happy to get it done though. One of my goals for this “base” season was to do 165 watts or more for 2 hours, this was 163 watts for 2 hours, so pretty close, may come back and try it again in a month or so if I get a FTP boost with my next AI FTP detection or if still stuck at the same FTP, just repeat it at +2%.
Next goal I will go after will be accomplishing a ride of 1500kj or more. I did Broken Hand last week and added 2 mins to the end which gave me 1440kj, will try to progress through Inscription Rock and Ptarmigan, up to Maclure which should give me about 1513kj.
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Wednesday:
My legs were screaming and I was very glad this was over (my HR is perilously close to max, and this is supposed to be sweet spot), so I told TR “very hard”. I get a struggle survey. Gee thanks Virtual Chad. Felt better when I saw this is my all-time power record for 25-59 minutes.
Today:
The weekly 1:30 threshold struggle session. Couldn’t get through the last interval without stopping; I was kinda surprised I didn’t get the auto-struggle-survey. “All Out” for this one. Good news is next week is rest week.
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Sunday Recovery Run 2 hr/15km
Very easy run with other half, stuck to tarmac as trails flooded or just mud baths. Roads weren’t that much better but navigable.
Good first week back, 3.5 hours running and 2.5hrs TR (327TSS). Body not complaining, was compliant with all planned workouts, lets hope rest of January is as good.
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Custom Sweet Spot progression
The above workout was done yesterday. I did a similar workout ten days earlier, 4x12min “SS”, but that time I was targeting HR and not wattage—specifically, trying to get average HR for each interval in the range of 151-156 bpm. @WindWarrior asked me about it upthread, and tbh I wasn’t very satisfied with my reply! To get my HR way up to 151-156 bpm on the first interval ten days ago, I basically had to do it at 99% FTP, at which point it’s not exactly SS. Plus, it gets very distracting to try and manage HR so precisely.
So yesterday, I just said eff the HR-targeting instructions, I am going to set the power to 300w, and let the average HR go where it will. And it was a lot lower than last time, even though the intervals were 15min vs 12min (granted, the first interval wasn’t at 99% FTP this time!).
The overall feeling of this power-targeting workout was much better than the HR-targeting one ten days ago. The average HRs were lower to be sure, but I actually spent way more time with HR in the 150’s (Z3) than I did the week before. So it seems like averages are just not the way to go.
Yesterday:
versus ten days earlier:
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I don’t know if its right or wrong but I have only strictly went of HR alone during recovery (Z1) sessions. I’ve heard people saying that Z2 should be HR governed also but my HR usually falls into Z2 anyway unless there is ‘Form Sprints’. For your Z4 workout I think you were right to ignore HR during the workout. Its good for data hungry folk like me to pour over after just to pose more questions, was my HR only in Z3 because a) I am getting fitter or b) I’m worn out. You don’t need that question in your head midst the workout
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Provo
4 x 4 / 2 @ 107%. I wasn’t sure about the four-minute intervals but AT seems to know what it is doing.
I moved this from tomorrow to this morning due to an upcoming business trip. My legs are a bit cooked so I’m looking forward to a day off. Business trips are for working and working out so not sure I’ll get caught up on sleep, though.
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First time I’ve contributed to one of these threads but this felt like a mini breakthrough for me getting back to fitness after a long injury (systemic arthritis).
Not particularly impressive workout (46 x 30/15’s at 125% or 430W) but just happy because it felt so easy. HR never went above 170 - my threshold HR is 171. Between reps I got it down to 120ish with some controlled breathing. Guess that means my anaerobic recovery rate is improving!
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