55' on the trainer this morning due to ongoing deluge.
did:
15' on the TT rig to warm up, including about 7' in the aero bars, a record!
then quickly switched to the road rig and did:
5' easy with a few 20" efforts up around vo2 power then:
3x5'x5' @ 113-116%. perfect vo2 max intervals. Didnt quite know what numbers to shoot for as my trainer wattage is always lower than outdoors. Planned on a 4' interval and realized I went a bit too easy so I extended to 5'. Knew what to shoot for on the 2nd interval, went really hard planning to quit at 4' if needed but toughed it out. Planned on stopping here, cause I'm a wuss, but convinced myself to keep on it. Last one made me want to puke. A good sign that the intensity was spot on. I did NOT wuss out today. Another 5' interval would have been a massive fail OR the hardest interval of my life... so 3 intervals it was.
7' CD
Long ride tomorrow... maybe a GR at the end if DLST prompts the first tuesday night worlds of the year.