Tuesday I did 7x4(4) at VO2 max which hurt a bit but I got through it.
Here is an example of speed and power for a threshold interval (notice the poor turnaound due to traffic):
The last 28 days I have been doing some intensity work and the cyclocross workouts started as well. In the graph below you can see the effect of the rest week.
I have about a week left in my 12 week program I started in June. I am down to 171 pounds now and feel fitter than when I began. The Oxmoor cyclocross race is next weekend and I am looking forward to racing that. I still have a ways to go but it looks like the hot days may be coming to an end and fall is in the air.