During my current block of training I’ve been doing intervals, alternating one week with hill climbs, the other week with speed on flats. Today I did another series of 8 intervals on the same sill that I did the previous two hill sets on.

Interval

6/23

90 s Hill

6/27

90 s Speed

7/7

90 s Hill + Heat

7/14

60 s Speed

7/22

90 s Hill

1

445

451

425

473

482

2

412

407

445

451

494

3

412

423

399

424

483

4

405

411

410

466

467

5

442

432

387

443

434

6

448

395

409

449

410

7

   

395

483

413

8

     

474

439

Mean

427

419

410

458

453

 

Today my best 60 second split was at 493 Watts, better than the 483 Watts I did last week when I was focusing on shorter intervals. My best 90 second split today was even higher, at 494 Watts. I was putting out a lot more power today. I was hurting big time, and as you can see I was fading fast on the second half of the workout. Even though the second half felt horrible, the power was pretty close to what I was doing the first day I did these intervals.

If I just look at the first half of my intervals today, compared to the best four intervals on 9/23, the averages are 482 vs. 437, a 10% improvement!

Next week will be 90 second speed intervals. This will be the last of 90 second intervals, and then I’ll be moving on to something different.

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