Tour of Sufferlandria (day nine) and some stats

Local Hero (last day!)

Walking down the stairs to the BTC, I could feel the fatigue in my legs, a sign this was going to be hard. The middle intervals were particularly hard, and my mental resolve wasn't as sharp as yesterday.

Got through it though, was happy with my sprinting at the end.

Totals: 

9 days

12 hours

940 TSS

8200 kcal

Back to running ... Refridgee-eighter is up in two weeks: an 8 mile effort that will tell me if I have a shot at going sub 1:30 at the Chilly.

Tour of Sufferlandria (day eight)

There Is No Try + Revolver

Penultimate day. This is the start of the 100% efforts: TINT was ok, if painful in the first half, I had to go to 90% for Revolver, also did it in slope mode. I literally staggered off the bike after this one.

Tour of Sufferlandria (day seven)

The Downward Spiral

Another 95% ride, though I think I had to pop down to 90% for a couple of the middle intervals. I switched to slope mode for the last four sprint intervals, to see what sort of wattages I'm hitting at 10/10.

Tour of Sufferlandria (day six)

The Wretched + Long Scream

Haven't done either of these a lot, the former because it's relatively new, the latter because it's a nightmare. There really isn't any chance to rest in either of them. I targeted these at 95%.

Tour of Sufferlandria (day five)

Angels: The last of the 90% days, Angels is three 8-minute climbs. I've done this workout fairly frequently, so no surprises. It has the best music, btw.

Tour of Sufferlandria day four

A Very Dark Place ... Today was a nice reprieve from the longer efforts, only a 5 x 4 minute main set. I'm taking today as an off day for everything else, tomorrow will be full: Angels in the AM, swim at lunch, then group run at night.

Tour of Sufferlandria (day three)

A double workout this morning (Extra Shot + Fight Club), and given the intended purpose of Extra Shot as an addition to your workouts, i.e. done after another workout, there's basically nothing in the way of warmup. This means that the first 10 minutes of the video meant struggling to pedal squares at 230 watts while my legs gradually came alive. The last half of the video was comparatively easy, then into Fight Club.

This workout is 5 x 6 minute intervals more or less all done at FTP, with attacks sprinkled throughout the intervals (increasing in number as you progress through the set). Ouch.

Oh, and just for kicks I did a strength workout + 30 minute run at lunch. I'm trying to get three runs, two swims, and two strength sets in.

Tomorrow is A Very Dark Place (5 x 4 minute efforts), and is a rest day for everything else.