Sat: local hero (shorter intervals) plus 20 min in the sweet spot (195w) (Extra shot at 95 percent)
Monday: 2x20 @ 214, 215 plus 3:30 @ 250. RPE dropping slightly, and execution improving (smoother graphs). Recovery really good (HR from 174 to 124 in 2 minutes). Breakthrough hopefully coming soon. Adding that extra 20 min really seems to help once the intensity is dialed down so that it's challenging, but not a gut buster. CTL now at about 50. 70-80 qualifies as a "base", I think.
Monday: 2x20 @ 214, 215 plus 3:30 @ 250. RPE dropping slightly, and execution improving (smoother graphs). Recovery really good (HR from 174 to 124 in 2 minutes). Breakthrough hopefully coming soon. Adding that extra 20 min really seems to help once the intensity is dialed down so that it's challenging, but not a gut buster. CTL now at about 50. 70-80 qualifies as a "base", I think.