More RWEs

I hate this workout. At the same time, I love this workout. And for all the same reasons. It sucks so much to do, but the payoff can be huge. This is one of the few workouts I spend all day dreading. That should tell you something.

My goal today was to do a little more work than last time (six weeks ago). Surprisingly, I didn't do it. My efforts were almost identical, except that I had absolutely no sprinting legs. So it would seem that I've backtracked a little. That's not a good thing.

However, a closer look at the data and situation is a bit more forgiving. Last time, I had just started my marathon training, and had run 5 miles easy two days before. This time, I'm in the thick of my training, and ran 8 miles of fartlek two days previous, and swam for an hour last night. I should be a bit tired, and I can live with marathon work dampening my top-end. As well, although the three-minute efforts were at the same power, the opening 30 seconds was actually up a little. So that's good. And the entire workout, including measurement during the sprints, sustained efforts, and recovery, was done at a heart rate 3-5 bpm lower.

All told, it looks like a got a good session in, and there are enough confounding factors to keep from saying I've made a step backwards in my fitness. A more telling test will be in six weeks when I repeat this workout, again with only an LSD run two days before. Then we'll know if I've maintained, progressed or regressed.

Bike: 90 minutes, w/ 5xRWE @ 900/600, 325, 600 (these were target wattages. Only the 325 was met.)
Run: 2 miles @ 6.5 mph