Feel bit poo-ey but train OK

Been feeling a bit under the weather. I put this down to finally getting serious about losing the last few pounds separating me from target weight of 11stone (aka70kg). Made some good progress with this after getting Fitday, so far losing 4lbs. However have done this a bit too quickly in just 10 days. But will persevere as want to focus on training.

Anyway yesterday had scheduled myself to do first focussed threshold workout of build, starting not too hard at 6*150kj intervals with work 100kj at 300W+ and rest 50kj.

Must say did not fancy it much following the Audax the day. However have been reading book about Robert Millar part of which covers his training regime (which was pretty tough) and used as inspiration to at least get out into the garage and onto the rollers.

First couple of intervals felt like hard work but then I started getting into the swing of the drills and actually quite enjoyed the last 4 intervals. Only inconvenience was my bike had some difficulty shifting front gear and fell off the rollers a couple of times. Average of the intervals was 305W, each taking around 5m:30s. Rest varied from 190 to 240W (each a bit harder than previous) HR was well controlled, it averaged 159 during the total 50 minutes of the session (which had an NP of 275W) hitting a peak of 170, well under my max 185. TSS for the whole ride was 100 dead (but felt easier than doing a 25TT..)

Played around with the intervals in terms of cadence. Did first three in high 80s then upped and lowered revs into 70s. For the final interval built up power gradually by keeping revs solid and changing into bigger gear.

I found, as ever, that despite received wisdom it feels easier to me to have big gear, slow revs.

Like this drill and will continue, adding a couple more intervals next time to take the whole time of the work session over the hour level, then see about uping the work kj in each interval, with the aim of biting small bits off the elephant of getting to an average of 300W+ for the hour.