PM: 2 hours 42'. 42.3 miles @ 18.3 MPH. 217W. HR 143.
3 x 20' Sweet Spot + 10' Threshold
Quite hot, but it didn't feel too bad. As soon as I tried to put down power, my leg started to hurt and ache. I kind of forgot it was only Saturday that I raced and it was probably a bit early for a workout. This would not have worked well with a longer running race on Saturday and trying to do a midweek the next week.
The program called for 2 hours at sweet spot, which sounded insane at this point, but figured if I kept it on the lower end of that zone I would see ho wlong I made it. I tried to extend my tempo loop a bit, but it just wasn't going to work. There was a downhill directly before a downhill and didn't allow consistent pedaling.
I modified the workout to 3 x 20' w/ 5' recoveries. I didn't have much to start, but worked into it. Legs felt a bit better as I went along. I felt pretty decent on the efforts even if the power wasn't what I wanted. I decided to tack on some threshold just to see if I could push a little at the 2 hour mark. I did one 10' threshold interval and felt pretty good. I figured that was plenty. I probably need to do a 20' effort at the start of a long ride and 20' effort toward the end to see what I can hold and see what my dropoff is, but those rides are pretty daunting. Ended up being a solid session with warm temps and bad air quality.
247 watts (151 BPM), 251 watts (154 BPM), 265 watts (158 BPM), 289 watts (HR 163)
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