It's a holiday, and we all know what means: a bunch of yard work, a nap, and a tough bike ride to cap the day. Isn't that how everyone celebrates the birthday of their nation?
After the aforementioned yard work and nap, it was time to hunker down and hit the trainer for another session of FTP intervals. Similar to earlier this year, I'm going to build up every week, cutting the number of reps, but lengthening the intervals and adding more total time under stress. I'm also working on an estimate of FTP, since I haven't done a test in a while. I finished the last round averaging about 300w, so right now I'm trying for 315w, and we'll see if this kills me.
Tonight was 5x6 minutes, with 90 seconds rest. The positive to this workout is that the intervals are short. The negative is that so are the rest periods. There's enough time to towel of the face, perhaps get a mouthful of water, then get back in the drops and hit it again. All in all, it was a good workout. I survived all the intervals, although I admit to having to get out of the drops (onto the hoods) in reps four and five. I needed the change in body position to keep my power up. In the future, I'd like to remain rock-solid for the whole stretch, but I can live with this for now. It was not an easy workout by any stretch, and I was definitely fighting to keep up the intensity near the end of the intervals.
Then I ran a few miles, because that's the type of thing I do.
Bike: 65 minutes, w/5x6 min @ 315w, 90 seconds recovery
Run: 3 miles @ 7.5 mph + 4 strides
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