Well, I like this part and that's all that matters for now. So, why do I like it? Is it because I think you have detrained 20% in the 3 weeks since your century? No. It is because I think you will finish your workouts feeling good and hungry for the next workout. You may not have to do this workout more than once. If your RPE and HR are well below where they were before the century, then bump it up 10W for the next session. I think you will just have to see how your body responds to getting more fit again. As for the rest of it, I'll hold off on that until you read my pending document. Then we can talk about your program going forward, including the big "V" word, Volume. If you're serious about getting to 300W (and I take it at face value that you are), then we have to address the volume issue in addition to the mix issue.