Another big week to finish up the month but a step back from the previous two weeks. With hindsight I got a bit carried away with the accumulating mileage and now my knee is pissed at me. It feels very similar to the issues I had back I February when I was piling on the running miles and with such a big jump in cycling I am sure it’s teetering on the edge of over use. With that said, here is the week:
Monday; off. Nailed it!
Tuesday; Triple Divide 28 miles. 3 sets of 3x3-minute VO2max repeats at 110-120% FTP with equal, 3-minute recoveries between intervals & 10-minute recoveries between sets of repeats. Standing climb in lowest gear for intervals. First try of ISM Adamo Attack saddle.
Wednesday; Black + 20 mins extra. 22 miles. Added extra to finish off Giro Stage on TV. Endurance ranging from 50-80% FTP
Thursday; West Vidette. 35 miles. 6x8-minute "hard start" intervals starting with 1 minute all the way up at 130% FTP followed immediately by 3 minutes at 97% FTP and concluded with 4 minute at 94% FTP. 5 minutes of recovery falls between each interval. Extra 5 mile warm up and 4 mile cool down.
Friday; quick road ride. 22 miles. Easy out. Fast loop around Underwood and pushed hard around the lake for a Crit lap. 100 miles on the ISM Attack
Saturday; Mary Austin. 32 miles. 3 sets of 2x10-minute intervals consisting of 2-minute steps up from 95% to 100% to 105% FTP and then back down again. Rest between intervals is a brief 60 seconds while the recovery between the sets of stepping intervals is 5 minutes. Sensor drop out and then saved file restarted which is next 3 mile ride. Extra 3 mile warm up to start. Second Max effort per set was standing climbing.
Sunday; Road Ride. 56 miles. Three times round the same loop. Went for consistency overall with a goal of sub 3:30 56 miles. Pushed hard on some of the sprints and climbs and spent as much time as I could on the drops.
Total for the week 196 so a bit of a drop off vs the prior two weeks.
For the month I hit 826 miles on the bike by far my biggest month ever with just over 50 hours as well as the World Run at the beginning of the month for another 2 hours and 14 miles
Overall total 841.69 in 52:27:34