This is the second week of the two tempo intensive weeks thanks to the long weekends of Christmas and New Year.
Tuesday: Riding in Penang you can't really avoid doing some intensity. There's climbs everywhere you look. So I decided to throw in some Zone 4 work on the backside of the island. Teluk Bahang - Balik Pulau NP 255W. Balik Pulau - Teluk Bahang NP 260W. Interspersed with high Zone 3 on the Pesta loop (0:29 at 221W) and hard effort on the way home (0:50 at 218W). 240 TSS points.
Thursday: Did Hell Hath No Fury at Zone 3 levels. Main sets were NP 223W and 229W. Pushed it a bit harder on the TTT set for NP 254W and added a 0:20 tempo set at the end at 211W for 100 TSS points.
Friday: Seems I never learned my lesson from the previous week and decided to do a session on Friday before a long ride. Zone 3 to A Very Dark Place at NP 218W with an added 0:15 at NP 214W for 75 TSS points.
Saturday: Solo ride to Kuala Selangor via Rawang - Latar and back via Kampung Kuantan - Ijok. Steady 210W all the way there and back for 245 TSS points.
Sunday: A long ride with Leonard to Senawang via Kajang - LEKAS. Kept effort reasonable on the way there coz I knew coming back will be hard. Much nicer riding with someone swapping turns off the front giving the legs some time to recover. Didn't mind being dropped on the hills as I was watching my watts. Had to drag Leonard back from Kajang coz he bonked, having not eaten enough on the way there. Low Zone 3 average for 320 TSS points.
My highest TSS week so far at 980 points, pushing my CTL up above 90 TSS/day. Time to rest and recover and absorb all that hard work.
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