[PCannell]

Primarily a training update here. This past week has been a good one, excellent progress and continued rapid uptrend in FTP. I also joined a handful of teamates at the ECU performance lab for a DXA scan, VO2max and blood lactate testing. I won't bore anyone with the numbers but I'm not superhuman - though I do have some good things going for me.

Yesterday I did a solid 2x20 set, 75 min workout, hard as nails.

Today I did a 2x30 set first thing - another killer workout right on target - then I did a fun, sunny, 50some degree group ride. I do the once/weekly group ride to see a bunch of great guys, socialize, get a little fresh air and get outdoors. It was about 70 miles, mostly easy but a few sections where I opened things up. Felt amazingly fresh, even after a 4.5 hr training day. Nice 250 points and the best part is that even though my CTL is only 72 - 250tss points didn't totally wreck me. I'm super pleased with the progress, 7 weeks ago I could barely finish a super easy 3 hr ride, now it's a totally different ballgame.

Tomorrow - ASSUMING I recover well tonight, it's the "cannell" hour-o-power. Target wattage of 90 to 93%, 60 min nonstop on the good 'ole emotions. I expect to be tired, have some leg pain going on - but I will NOT stop, not give up and not bag it. At least not w/out giving it a good effort. Ignore the first 5, 10 minutes of the interval - then see how the legs respond. 90, 120 minutes tops, be done before the wife is up - then I'll have the whole day to chill, do whatever.

After this hard 3 day block, I'll be solidly at a CTL in the 70s, FTP rising rapidly and feeling better and better. Racing around these parts starts in just 3 weeks with a speedway race on the 31st. Weather permitting I'll be there.