There weren't any big advancements last week. I'm getting better but slowly.
There is still no swimming or running yet. The protocol calls for running in week 10.
I rode 200 miles on Zwift again and finished the :30/:15 intervals. I went from 214 to 237 average watts on those intervals in the three weeks. Those power numbers indicate an FTP of ~200 watts. I'm OK with those results.
Staying consistent with last weeks' plans, I'm going to do easier riding this week while holding the same volume. Next week I'll be moving to :45/:45's. I'll figure out the final numbers but it'll likely be something like 6X(5X:45/:45)(5) with the option to shorten the set count.
While I'm still 152 lbs I'm touching 151 now and am on my way back down.
My strength and flexibility is getting better. With my home exercises I'm using weights on just about everything now. They have taken me down to once a week. I don't agree with it but will continue with their plan.
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