Week started off with a failure to wake up on Monday morning for the pool. Probably a sign that it would be a challenging week. The good news is that on Saturday, we absolutely slayed the dragon on the trainer in the a.m. The set called for 5X10’ on 90% FTP intervals. This means 247W (on the 275W FTP number) for a total of 50 minutes. Started out strong with a 244W set, definitely holding back on the reigns a bit. Next 2 sets resulted in 253W and 256W respectively. Final 2 clocked in at a solid 259W and a powerful 270W! Purely got stronger with each effort. Let the tiger out of the cage for the last few efforts. Felt fantastic.
Towards the end of the week, the ankle began to flare a bit. 3X9’ AeT intervals on the treadmill caused some pain, but moving up the side of the Achilles, higher up on the Peroneus tendon group. Improved throughout Friday and Saturday for the long south shore ride. 74 miles. Felt really good through 2:30 and then the wheels came off. The legs just were dead for the last 2 hours. Maybe a combination of the FTP work on Wednesday, the running intervals and a poor sleep a couple nights back, but the power just wasn’t there. NP throughout was over 220W, but still, felt way more difficult than it should have. The legs just struggled getting the pedals over in the last hour+. On Sunday, ran to the track and did some of the drill work barefoot on the Astroturf. Struggled with cadence (86-88) getting over to the HS – the legs were still pretty heavy. Felt really natural running on the turf with no shoes. Cadence was well over 90 and I could really feel the feet working on an improved gait – the feedback of the barefoot stride was profound in comparison to that of the running shoe. The run home was way more successful in both cadence and form after spending time on the drills and barefoot running.
Finished the week with a nice BBQ for mother’s day with the family. Looking forward to the Spring Century next week, but hope these legs start feeling a bit more juicy. I’m anticipating just a rough ride day on Saturday, but still feeling a little run down so pounding the Vitamin C to reduce any chance of sickness coming on full throttle.
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