My real goal for the year is 2 classes per week - they're an hour and a half, power based, and really push me. (They also periodize, so it's not all go go go.) I find that is all I really need to be able to turn out a solid double century on the weekend (if I am building my weekend mileage rationally). Last week I "cheated" and rode outside one of the weekdays.

Threshold intervals last night. Long ones. At least the cadence was lower. I can push a large # of watts at 70 - 85 RPM but the ones that are 95 - 105 make me crazy. Suffering is good, though.

I am trying to use a friend of mine as a pain totem during the really hard intervals - I try to visualize him to make myself push through. This is a guy who's close to 60 who did 2 super rando series last year (including the one I did) on a fixed gear bike. It was such fun watching him get up and down some of our climbs. Really inspiring and shows you there's always going to be someone crazier than you.