Is this accidental X training?

[optimuswolf]

on the bike yesterday for a short race, 8km with the last 2km a 10% climb.

posted a new record W/kg of 3.03 or 242W.

feel wo much better on the bike than running...

[optimuswolf]

not done much in the last week as work and life getting in the way.

16km virtual race on bikeerg - 237W for 26mins
10km row SS - HR is really dropping for these sessions
4x1km row - 1:50 average split. tough.

[optimuswolf]

fair bit done this week

cycling

47km and 1000m elevation - ave 188W. longest I've been on a 'bike' for a decade (near 2hrs).

50 min sweet spot training. its not all that sweet doing it! ave 200W

16km race. new record power average at 243W over 25 mins. I've got 250 in me soon.

rowing

10000 SS at 2:10
4x2000m @ 1.57.8 average.

bench and deadlifts - no improvement

laying off the running for a bit as it doesn't feel good tbh.

[optimuswolf]

no update for a while but...

did a ftp (ramp) test yesterday and got a silly 263W score. I'm not taking it but technically achieved my 3.0w/kg goal.

then today tried a 2k erg....hoping for 7.12 based on recent training.

went out hard (as you have to) - 1:46.3
struggled through the middle 1k
huge, heart pumping effort for the last 500

7.08!

so two big results in two days

tomorrow is an attempt up alpe d'huez