Updated: 01/31/10 (weight: 162.0). I'm going to keep my weight between 160-164 until Greenville in a few weeks. I need to make sure I'm recovering properly. No more strict dieting for a bit. I feel good and strong.

Mon: Weights and core
Had a good time in the gym. As good a time as a weakling can have.

Tues: 5x4min V02s @ 115%. 1.5hrs on the trainer
My PT is now within 95% of what the KK formula states. 24.3mph is ~408 formulated watts. My PT was showing ~390 watts. And truthfully, 390 is about 115% of what I think my FTP is. So the V02s were spot on. The first few were tough but doable. The last two were deal makers. I finished them with very little left.

Wed: 2x20min @ 95%. 1.5hrs on the trainer.
Power-Tap #3:
Duration: 20:00
Work: 402 kJ
TSS: 36.6 (intensity factor 1.048)
Norm Power: 335
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 7.546 mi
Min Max Avg
Power: 259 374 335 watts
Cadence: 68 90 85 rpm
Speed: 21.4 23.4 22.6 mph
Pace 2:34 2:48 2:39 min/mi
Hub Torque: 78 106 98 lb-in
Crank Torque: 251 433 333 lb-in
Here's one of my intervals. The other one was darn near the same. Now my PT is within 96%+ of what the KK formula is. So I've got that going for me. 22.6mph is roughly 345watts while I was pushing 335watts. Pretty good. What wasn't good was that I wanted to do a third set at least 10mins. I started and couldn't finish. More tomorrow though.

Thur: 8x5min @ 105% with 60" rest. 1.5hrs on the trainer
My PT was all apesheet. But the power and speed were consistent. When I got to work to download the data it was all farged up. Nothing matched. It showed 11 intervals when I only did 8. Some of them were 20 min. some were 11 min. some were 5 and some were whatthehell else. Whatever.

OK. About the workout. Wow! The first 3 I handled easily. After that I started getting mad. Not angry. Mad like Dr. Frankenstein mad. By the sixth one I had to mentally zone out and just listen to my pedal rhythm. They weren't brutal like a V02 or AWC interval or even sprints. Just mentally taxing. It was the number of them and the 1' rest. That one minute was like 10 seconds. I completed them between 350-360 watts (KK power formula). And since I hated them, I will add them into my routine. Call it an Emo style of training where I like to cut myself for pleasure.

Fri: Easy recovery. 1.0hr on the trainer
Sometimes easy recovery rides are tougher, mentally, than threshold work.

Sat: Two sessions of 2x30min SST intervals. 3.0hrs on the KK trainer.
Morning session:
Very doable. Kept the tempo rigid and held both of them in good form.
Afternoon session:
Very tough. First one was OK. The second was unforgiving. But I kept it at the same level.

Sun: 8x5min @ 105% with 60" rest. 1.5hrs on the trainer
I hate myself.