Not a good week last week for training hours, and I'm off to a poor start this week, too. I didn't do either my long ride or long run last weekend. Time just got away from me. This week, I missed my Power Pulse Interval workout and 45 minute easy run yesterday.
Workout (FTP=260 on the CT)
WU: 20' @L1-L2 effort (~140-190 watts)
MS: 5 x 4-8' @ FTP+5% (1-2' RI)
CD: 10' @ L1-L2
I decided to reschedule Tuesday's PPI workout for this morning. Since Tue/Wed/Thu is usually a fairly intense block of workout days anyway, I figured that my recovery time wouldn't be severely affected if I do my mid-week hard run on the same day as a PPI session. I did cut the PPI session a bit short today because of time constraints. Also, that last interval felt really tough, and I figured it would be better not to be too fatigued for this afternoon's run. The session went very well. Each interval was fairly consistently at an average power between 270 and 274 watts. My heart rate stayed right about where I'd have expected it, and was about 4-5 beats higher on the last two intervals. All-in-all, I thought this workout went very well.
Workout Stats:(FTP=260 watts)
TSS: 65.1
IF: .883
Pnorm: 230 watts
VI: 1.09
Avg Heart Rate: 143 bpm
Distance: 17 miles
Avg Speed: 20.5 mph
Avg Cadence: 90 rpm
Next up today will be a 1 hour run with hill repeats.
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