Tonight I went for round on the trainer. After a quick warm-up and my one-leg work (I am slowly smoothing out the dead spot on my left leg), it was time for ladders: 1-4 minutes at 120% of FTP, with equal rest:work, times two. So, 1 min hard, 1 easy, 2 hard, 2 easy, etc, all up to 4 minutes, then start again from 1. After the two minute effort, I knew I wouldn't be able to finish the workout at that intensity, so I scaled the efforts back to 110% FTP. This may be due in part to the recalibration of the i-Magic, or due to an overestimation of my abilities. At the end of the workout, I knew I had done a lot of good work, but wasn't quite dead. In reading Daniels' Running Formula, one of the things he stresses to to to do the minimum work required for the necessary response. I was working to maintain the efforts, but not fighting. I was breathing hard and having to focus, but I wasn't on the brink of sick. That's about where I should be right now. Finsihed the workout with some sprints, then a quick two miles transition run on the treadmill.
Bike: warm-up, one-leg drills, 2x1-4 min ladders, 1:1 w/r + 4 sprints @ 53/15, 4 sprints @ 53/13, cooldown
Run: 2 miles @ 6.5 mph
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