AM: 2 hours 33'. 48 miles @ 18.8 MPH. 224. HR 143.
4 x 15' Threshold
I knew this workout would be fairly tough, but it follows closely from some of the recent workouts I have been doing. I tried to fuel the workout before, taking in something like 150-160g of carbs before. This is actually harder than you think and in the grand scheme of things not a lot of carbs. I was two GIANT bowls of cereal and I topped off with a granola bar or two. The workout went well. I was shooting for a minimum of 285 watts and I hit that without using a lap indicator.
292 watts @ 160 BPM, 296 watts @ 163 BPM, 293 watts @ 164 BPM, and 291 @ 163 BPM (averaged 293 or 99.3% of FTP).
I was hoping the power would be a little higher as I was pushing decently in the last 2-5 minutes at times hitting 330-340 for what felt like a decent duration, but there are four turns on the loop and some other less harsh corners, so I think this was pretty good. Consistent if nothing else.
PM: Off.
We went to Friendship Park for an event where they had hot air ballons that were pretty neat in the dark when they ignited them and they had some other events with lights (mini golf for instance);
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