Gardiner, impossible 
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Mokelumne for me today. Just for fun, I did the whole session on the Standard mode. Went fine, but I do prefer the ERG mode, being a handbiker and because of that, having significantly lower FTP than the regular bikers → guit difficult to keep the wattage low enough using just one resistance level.
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After most of the day in the car and a very indulgent meal ahead, I got out for a quick run in Lake Louise. It was kind of gloomy and the air felt VERY thin but I loved it.
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Dade -1 was pretty bad so I can only imagine what Dade +4 was like!
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Dude, it was pretty rough. I made it through all but the next-to-last rep, without any bailouts, but had to backpedal on that one. It was more psychological stress – I just needed that 20 second break.
Still not as miserable as Spencer – right now it feels like 2:30 at anaerobic is my limit.
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Easy 40min run this am
Did Julius Cesear +3 this afternoon. Felt amazing the whole way through. Didn’t feel like the 0.91 IF and stayed in TT position the entire time. It’s been 5 weeks since my last test so may be time to bump the FTP up a few. Knew I had more in me so I finished the final Under above threshold. The 95% under actually felt as though I was recovering without that gut wrenching time at the start. Maybe this was because the intervals were short but it was following VO2max intervals.
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After completing Sustained Power Build with poor compliance, I rode outside three times this week. Hope it was just what the doctor ordered. Truuli-2 Sunday, and ramp on Monday to start base at an FTP probably 15% higher than five months ago. Time to make the baby fat so she can get taller.
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Yesterday
Bike. Let the intensity slide as this is just maintaining at the moment
Run. Just an easy 10min jog to the race pack collection along Brighton seafront…then fish and chips 
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Ouchie. 
After the first set of warm-up micro-bursts, the instructions say something like: “Reduce the intensity if you don’t think you will be able to complete every interval without pausing or backpedaling. It is better to complete each interval at a lower intensity then it is to not complete some of the intervals at the original intensity.” So I was like,
“Oookaay, that was really hard. I honestly do not know if I can keep this up but then if I don’t try then I won’t know if I could have done it! So I’ll decide after this next set of bursts whether I should reduce the intensity or not.”
I ended up having the same conversation with myself between every set except the last set where I was preempted by the instructions: If you have kept the original intensity up until now then you are locked in for the last set. 
Tricksters.
Awesome workout though.
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Clark, in the continuing saga of How Does ERG Mode Work Even:
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1 hour tempo run (4:06/k) before lunch. It was a first proper run after a month - two weeks training camp with no running at all, then recovery week with some travelling and two morning jogs and another three morning jogs this week. Felt okeish and was faster than expected. Paid the price later, however.
In the late afternoon I had a Red Lake +8 scheduled. It was a first workout after ramp test and a FTP raise so I was a little worried. Rightfully so but not because it was hard (it certainly was!). My calves were fried from the run and about to cramp any time from interval #2. Had to change my pedal stroke and not move my ankles even a little. Made it to the end but there was a couple of moments of “this is the end”.
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Swim 1450m
800wu then,
Critical Swim Speed Test
50 wd
No change in result, watch didn’t seperate the critical final 25m from the rest afterwards annoyingly. But I was using the wall clock, pretty sure it was 3:18ish for the 200m although perhaps I should have rested more than 3mins.
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Weights
Deadlifts 230 x 3, 205 x 5 4 sets
Benchpress 95 x 5 4 sets
Seated Cable Rows 130 x 5 4 sets
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Leconte . Ouch that was hard after Only 5 hours of sleep .
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went for a fun 64 mile ride today with a cycling acquaintance, he’s still finding his form so it was pretty chill (I did push a bit at times) 174tss, I was supposed to do my last threshold workout today for build but it was too nice out to focus on that. Even though the ride was more tss than the threshold workout, I feel great since it was mainly endurance and lower. I have a crit tomorrow so gotta eat!
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Mary Austin -1 followed by an outside ride. Think I’m tired and I have Tallac +3 tomorrow. Oh, and 1 hour 15 min hot yoga tomorrow.
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3200yd Red Mist Swim. 1:43/100 avg pace
1h40m run focusing on negative splits for second half of run.
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Pool rage?