Week 8

Tuesday: A Very Dark Place. AP 291W, 294W, 296W, 297W, 301W. 20 min tempo @ NP 211W. 90 TSS points.

Wednesday: Angels. Over/Under NP 247W. Main sets NP 263W, 263W, 267W. 15 min tempo @ 209W. 95 TSS points.

Thursday: Revolver. Main set NP 272W. Wanted to do a tempo set but legs said go to hell.

Saturday: Usual Saturday Sempah ride. Did workout B as given in the Ryan Trebon cyclocross article. It was hard, but the way the workout is split into sections (3 min @ FTP, 1 min Zone 5, 1 min Zone 3, etc.) made time go slightly faster (if at all possible). I think could have gone harder as I was mentally fresh after a recovery week. NP 264W, 266W, 264W, 266W. Fabian Cancellara on my mind on the way back on DUKE for NP 245W. 200 TSS points.

Sunday: First long ride in a while. Turned out to be a ~5.5 hour ride for 172 km. Rode to Senawang and back via LEKAS solo. Very windy on the way there and back. There were some times that there would be a tailwind, but most of the time it felt like it was a cross/headwind. Pretty damn hard going when you're flying solo and have nowhere to hide, if even for a bit. To make things worse, didn't really eat enough. Which was pretty stupid coz I already know that it should be 300 - 400 calories per hour on the bike. Didn't make things easier that the shops at the Beranang R&R were all closed, hence no refill on the way there (except for tap water). All this culminated in a last hour that felt absolutely AWFUL. TTDI - Beranang R&R NP 200W, Beranang R&R - Senawang 214W, Senawang - Kajang NP 204, Kajang - TTDI NP 195W. 325 TSS points.