nice block of hard work in 20 hours time:

both WO's on the rollers

thursday, 2 PM:
15' WU
18' @ 318 (hi-low surges every 3rd minute, for 1 minute... so 310w for 2', 335w for 1 minute, repeat)
2' recovery
15' @ 318, same way.
3' recovery
12' @ solid 330w... not too tough
4' recovery
12' @ 308w (now I'm hurting)
10' cooldown

(I figure I spent 25' between 330 and 340W here, which is a first. BASE3 aint no joke, I see.)
Today, 8:30 AM:
25oz. coffee with breakie = great legs

10' WU
70' @ tempo HR (forgot HeadUnit for the PTap, crap... not going to let that ruin my WO, though)
Just held same 98-100RPM and the same gear, HR didnt drift more than a beat or two. PE was low
-5' recovery as I got a flat on the rollers and changed it in record time_
11' @ Sub threshold HR/RPE. got dialed in to this and it felt too easy! (wish I had the PowerTap for this WO!!).
7' cooldown.

So, nice WO. The goal of this WO was to put lots of work into the legs (1000kjs at least) and then give 'em a nice flogging just below LT and make them hurt, a la "racing". I liked this WO and will use it again. The nice thing was that I'd have been happy with that solid 70' @ tempo pace, after the serious work I did yesterday, but the last interval was a bonus!

So my wattages arent really going up much, but endurance and ability to handle pretty serious workloads is. I'm hoping that my training is going in the right direction, and I'm staying the course, but some real breakthough performances would be really reassuring. I'm shallow in that way.

On the negative, I've been overeating again. Today I pay penance. Protein and veg for the rest of the day. Suffering in a different way. This sport is ridiculous.

-L