Went a bit overboard

Ever have one of those workouts where you are supposed to do one specific task and otherwise take it easy but instead you do the task and then do a couple other intense things too. That was my workout today...and in a recovery week no less.

Started out the day doing a strength workout, which I'm still getting used to as I haven't spent much time doing strength work off the bike this year. Once I got out on the road I started off behaving, staying in zones 1 and 2. Then I got to Dole Hill, the first big hill on my route. Instead of taking it easy, I went after it. Not flat out, but pretty hard. Normalized power for the 0:03:46 climb was 372W.

Then I continued on and did my corner sprints that I was assigned. I think in some ways these were meant to be akin to the short PowerIntervals I would be assigned before a field test with CTS. Something to get the legs open before the test. Anyway, did the corner sprints averaging 749 W going into the corners and 741W coming out. Having a flat tire in the midst of the intervals didn't help matters any. :(

I rode easy for about 10 minutes, filling in the required time. Once I had turned around and was heading back up the long gradual climb, I decided to really hit it and see if I could do sort of an 8 minute FT. Did a good job I think, at least my numbers were right in line with what I have been using. I ran out of steam after about 6.5 minutes so not a true test, but had some good numbers. For the 8 minutes prior to when I ended the test I averaged 329W, while in the 6.5 minutes where I was really hammering I averaged 343W. Going with the 329W and using CTS protocols, that would give me a LT of 296W. If I went with the 343W it would be 308W or so. As I've been using 292W, I feel like I've been pretty close by using the value from my latest ClimbingRepeats.

After this I took it pretty easy, even on my commute to and from work later on. Now I need to try and behave on my recovery ride tomorrow, and my commute, so I'll be fresh for my TT on Saturday.