Well... fresh off my consultation with Rich regarding exactly how to do the PPI workout, I've discovered that as "difficult" as I thought this workout was before, it is even more difficult when done properly. Previously, I'd misunderstood the workout to require that during the intervals, you try to maintain an average power of about FTP + 5% until your heart rate reaches LTHR + 3-5 bpm. In a forum post, Rich indicated that this LTHR + 3-5 bpm is not the "finish line" for the interval work, but is intended to be a guideline. In my previous workout, my work intervals after the first were relatively short (not much more at most than about 2 minutes). That just didn't seem right. After adjusting my FTP down about 15 watts due to the fact that I was on a trainer and not outside, I think I've hit the nail on the proverbial head. From the graph, you can see that I held my intervals much longer (1st @ 8:00, 2-3 @ 6:00, and 4-5 @ 4:00). However, my power levels were a little low. I was closer to FTP than to FTP+5%. I think that's due to a little residual fatigue from my long run on Sunday. Legs are still a bit sore. I'll do this workout again on Thursday. Maybe then I'll have it down pat.
Next up is a 40 minute easy run this afternoon.
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