Saturday – Sunday

Two days, two training sessions.

Saturday was the weekly VO2 Max set, the specific variation was:

10 x 2:00 @ 115% FTP on 1:00 RI

It was difficult but I managed to average about 10W more than I did last week. Result #1.


Today I did my weekly outdoor ride on the MTB. Really enjoyed it and am happy with how I felt throughout. I think it’s time to up the intensity because I don’t feel too bad now.

There is a small chance I’ll go to the gym tonight and do a 30 minute run and 30 minutes of strength. Let’s see, the last two training sessions might jump up and bite me on the arse at any moment. Sitting down, typing and drinking coffee is not a goo test of recovery. I have a couple of jobs to do about the house and dinner to make; after that I’ll have a good idea about my recovery.


Big Day

Had a pretty big day today – considering it was a weekday and I’m busy at work.

I started by sneaking home during lunch and doing 5×9:00 Sweet Spot session . This was my first time doing the session with my new FTP and I definitely noticed the difference; it had been getting too easy before my last FTP test.

Had I the time I would have done 6×9:00 but I didn’t, so I didn’t.

Moving along to the evening, I had spare time so I paid a visit to the gym and did some pulling.

First I did an easy 5km on the Concept2.

Then I did a not easy 20 minutes on the SkiErg.

I think it’s only my third time ever on the SkiErg… the first two times left me somewhat scarred. Being tired tonight made me just take it easy. So I wasn’t stressed and quite enjoyed it. Embarrassingly so, but in the interests of full disclosure, I managed to pull myself a mere 4166m in 20 minutes. That’s not only not good, it’s on the bad side of ‘pretty bad’.

Job done.

Not Enough

One strength session per week is not enough… It’s not like running/swimming/cycling or any of the ‘aerobic’ activities. Last night, I ran and did a strength session for the first time in a week. The running was fine – no better or worse than last week. The strengths session was tough. Very tough. Almost like starting out again in some respects.

I sit here today shelled. I feel like a shadow of myself. I need to get to the gym twice a week. One big session of 40 minutes or so and one shorter 20-25 minute session.

Work Got Me

I was doing great.
Finally got my CTL over 40.
Then got stuck working a 12 hour day and dropped back to a CTL of 38,6.

Work is still pretty crazy but I’ll try to sneak away for an hour during lunch.

Let’s see how the day goes.


Another Week Done

Another week done. Happy with what I got done in that week.

An FTP test that showed a 13W improvement in 5 weeks.
A tough VO2 max interval set based on that new FTP.
A long bike ride on the MTB.

What wasn’t a success was:
Only one weight session – and not a very good one either.
Only one run, no outdoor run.
No swim.

Next week I will still do three bike sessions.
I’ll do at least one swim.
At least one outdoor run.
At least 40 minutes of strength training.

That should put me over six hours for the week.

103 days to go until Lidingö MTB.
6 more days until I start my build – training will get more focused, more specific, more serious.



10 x 2:00 @ 115% FTP on 1:00 RI

This is my second time doing this set. I did it for the first time after I did my first FTP test of this season. It was hard. Today I did it after I did my second FTP test with my new FTP numbers.

It was difficult and my inability to hold a consistent power shows that.

Screen Shot 2016-01-23 at 12.11.53

Today my average power for each lap was:
292, 292, 293, 287, 291, 287, 286, 290, 284, 299

408kJ, NP 261W , IF 1.04, av Power 233W

Last time was lower but for more consistent:
272, 272, 272, 272, 273, 268, 270, 270, 271, 277

396kJ, NP 246W , IF 1.02, av Power 227W

Five weeks makes quite a difference.


After yesterday’s FTP test I expected to be tired today. My legs felt a burn every time I walked up a set of stairs so the gym session that I planned during lunch was scrapped.

Later in the evening I felt restless so I went to the gym. Got there a little after 9 and did an easy 40 minute run to get a feel for how much stress I could take. 13.8km/h felt very easy throughout and I was unable to resist the temptation to go faster at the end. The last 4 minutes I ran at 3:56/km and it too felt very easy.

On to the strength session and the legs started to strain under the workload. I had 5kg less than usual on the squat rack and found it very difficult. Very nearly couldn’t do the last set; the third of 3 x 8.

Because of the leg stress I decided to go over and do the chin-ups. That went extraordinarily well… 4 x 7 switching between palms out and palms in on alternate sets. Did some more legs and normal and raised bench press (machine) and finished out with seated rows. I was shaking after that. Total time of 24 minutes.

Tomorrow I plan to run outside.

Easy. Just get out and feel the cold fresh air.

FTP Test Done

My legs weren’t feeling fresh in the warmup and I had negative thoughts creeping around my head.

I put on some good music, did some very hard efforts in the warmup and just hit the test HARD,

As soon as I started I began to feel positive. Time management went well and if anything I’d say I went a little too easy since I was able to significantly up he power for the last 2 minutes.

New FTP came out at 252W
Up from 239W on 2015-12-07

Screen Shot 2016-01-20 at 08.05.50

13 Watts in 6 weeks. Not so bad at all. I’ll be very surprised if I manage to get another 13 Watts between now and my next test on March 1st.

Time will tell. It always does.

Going to bed happy now.

The bad news is that all my training zones have just shifted up so training gets harder now.

Rest and a small project

Yesterday I had a rest… a little over six hours last week may not seem like much but the Saturday-Sunday back to back bike sessions finished me off.

I did a small project in the spare time I had. Bought a thermos flask, cut the top off an old water bottle and put the two together. Now I have a warm drink bottle that will fit in the bottle cage.




Saturday morning is forecast to be -5 C so I can give it a test then.

Today I will most likely do an FTP test.