I must say, I really enjoy these ladder workouts. They're a lot of fun, if thinking you're having a heart attack while being clubbed in the legs and blowing snot all over your face is considered fun. And it is for me. I'll probably work these into the anaerobic power building part of next season. I'm still trying to figure out what part of next year that will be.
A moderate improvement from 6 weeks ago, with the effort 10 watts higher. I'll try for another ten next go round. The sprints were kind of all over the place. Somehow I cranked all of the 53x15 sprints over 900 watts (and a peak of 943w), which apparently requires 130+ rpm. That must have used up a lot of juice, because the 53x13 sprints didn't get nearly as high as last time. Still over 900, but there was no threatening a grand this time. All in all, a good ride, and I'll be back to go after that elusive 1000w mark.
Bike: 90 min, w/ 2x1-4 minute ladders (equal rest) + 4 sprints @ 53x15, 4 sprints @ 53x13
Run: 2 miles @ 6.5 mph
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