I had 2 x 10 min at 100% or better, followed by some big gear work. TT bike on the trainer.
Did the first threshold interval at 100%, cadence 99. Second was 103%, cadence 95. Success.
Re-listening to a section of that book, Endure. Its about repeated scientific studies showing a "belief" effect that results in improved performance of 1-3%. All kinds of things that you might believe- product X will give you a performance boost, race prep Y will make you faster, recovery technique Z is the key to successful training. People with a greater number of dopamine receptors show a greater effect of "belief" and in some circumstances this can be blocked with Naloxone. Interesting stuff. If you combine multiple things that all probably show positive belief effect, you still only get 1-3% gains so obviously there is a physiologic limit.
The book made a connection with race styles of Kenyan vs North American runners. Kenyans tend to "go for it" more, sometimes blowing up spectacularly, sometimes having an amazing race. North Americans tend to race their pace, racing more consistently but with fewer races with amazing times. The author's assumption was that this was somewhat financially motivated, it means a lot more to a Kenyan's family for him/her to win a race. But then he went to Kenyan to watch training and Kenyans take this same approach to training. The mediocre runners believe they are Kenyan, and as such born a runner and they believe they can hang with the top runners. So they try- over and over. Some of course never get anywhere. But some discover they are capable of more than they realize.
Interesting implications to thinking about TT races and how to strategize your race.
Speaking of which: 20K TT Sunday at Fiesta Island. @
Hermes? @
Cleave?