Race winning efforts

Back in the saddle for my once-weekly dose of intensity, courtesy of the bicycle. Tonight we brought out an old favourite: race-winning efforts. A full sprint up to speed, keep a hard pace for 30 seconds to make the break, hold on for 3 minutes, then a final sprint to the line. Translated into power, it's 30 seconds at 200% FTP with the sprint up to 300%, 3 minutes at 110%, then a sprint back up to 200%. Rest for 8 minutes, and repeat for a total of 5 intervals. What a horrible way to spend an hour and a half. What a payoff I'll get next spring with new strength.

Bike: After 10 minute warm-up and 10 minutes one-leg drills, 5xRWE with 8 minute rest, 10 minute cooldown
Then, Run: 2 miles @ 6.5 mph to feel what legs will feel like after a hard effort

The ride was tougher than expected. I think the change in tire and calibration affected enough that I was struggling to keep the efforts where they were supposed to be. I guess that's just motivation to hammer it out harder next time.