Baird+2 . Hard but just doable !
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Morning was the beginning of SSB MV1 - Ramp followed by Taku +5mins extended cool down, Stronglifts in the evening…since restarting the app has me all iver the shop weightwise - middle effort squat, near max OH press, easy deads. 
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Don’t know if is just a power suggestion but after got my saddle set a little I found this workout less brutal than it is. Maybe, with this new form , I gained a couple of watts…
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Brasted +20min Z2 in place of a Ramp Test or Taylor -3. Just tested 3 weeks ago, so figure I’m set to go through SSB2MV again at current FTP. This was tough but manageable… 30/15s definitely an upgrade from the Taylor series’ 30/30s.
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Over the past 3 weeks I did two over/under workouts, Warlow and Palisade. The workouts are pretty similar, differing mostly in the “upper” interval which is 110% FTP/1 min duration for Warlow and 105%/2 mins for Palisade. They’re both 5x9 with respect to the intervals themselves, but Warlow is the first in the SSB program, so presumably it’s considered the easier workout and meant to build you up to the slightly longer intervals of Palisade.
However, in my case, Warlow really killed me, to the point where I had to lower the intensity toward the end. To be honest, I felt like I was doing a ramp test a couple of times there. 
Contrast that with Palisade which I hammered and felt like I maybe could have done another interval or two (may be wishful thinking on my part there).
I think the biggest difference was the level of fatigue I brought into each workout. Heading into Warlow, I was coming off multiple weeks of 700+ TSS. During the week leading up to Palisade, I was at my more usual 5-600 TSS.
Anyway, long post to say lesson learned. 
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Agreed. I’m due a ramp test next week 
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Kaiser + 2. I started some backpedaling during the rest intervals in the second set. Legs died on the second to last interval so one backpedal there. Same thing on the last interval, but I stood for a bit, then just ground it out. Hope there’s some adaptation here, because these are painful.
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Commuted to and from. PM ride straight to trainer for an FTP / 20 minute protocol. Bumped up significantly after riding consistently. Its amazing how that works, huh?
10 watts better than the ramp test from Thursday of last week (late in a recovery week). I’ll keep doing both when the schedule allows a few cycles of training plans- but even ego aside, I think the 20 minute is probably my preferred
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Broke out the TR kit for an unscheduled Ramp Test!
Good news is +6W on the estimate
Bad news is Stromlo tomorrow… 4x8min at 102% 
Followed up with Taku
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Week 3 of MVII. So far so good and can tell getting stronger. The bump up from 280-300 ftp has been challenging for sure. Rocky IV on my other tv helped with the motivation for sure.
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4x9 supra threshold today with extended endurance. Got 6 mins into the 3rd set and needed a back pedal, got 4:30 into the 4th set and needed a back pedal. So used to the 4x8 supra, that extra 1 min is surprisingly brutal.
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Bashful. Following Coach Chad’s Vo2 max “intervention” plan to see if i can break out of a bit of a FTP plateau. I have tweaked the targets up in each workout using WKO5’s PD Interval Targeting, something i have been planning on doing for awhile, but finally got around to doing
Verdict so far is that i can successfully push myself a bit harder than i thought 
:
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Bluebell. Nothing major to comment about. As usual felt a bit useless during the warmup and the last set was challenging…but all done.
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Easy Tuesday at the Beech
Followed by some foam rolling.
Physio said there is no excuse now. Foam rolling every single day, whether I ride or not, as he’s not paid enough to give my ITB a pounding like he had to yesterday
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Ramp Test followed by Ericsson, as is my usual format
Tested using my Stages Gen 3 and Powermatch via TR.
Powermatch is going to take some getting used to and my Flux 2 is slooooooooow to adjust. Tried employing high force stomps in Ericsson in an effort to move things along.
Anyway, I’m trending up and hopefully my inside/outside data will start to correlate a little better
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Gah this was harder than I remembered, felt it all the way up and down each leg by the end. My heart rate was way up not actually way up but seemed like it was? and I had trouble filling my lungs, so apologies to Andy and the Irish guy on the kayak machine (‽) because I bet it sounded like death.
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@paulgrav nice VO2 hammering today, despite the slight technical difficulties. Adapting to new FTP pretty well.
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Ramp test for me. 280 up to 307 so a very happy customer.
First block where I did a MV plan rather than a LV and the gains are clear to see. Plus i did this as a group workout so having a buddy to “battle” and push against definitely helped.
It does mean that my next block is suddenly going to be almost impossible with power targets I had never dreamed of. Oh well, on we go.
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SSBMV2 Week 5 Lamarck.
Was challenging, but not that difficult. Mostly a mental thing of having 10 minute steady intervals. I find O/U to be easier mentally because of 1 or 2 minute timed chunks. Easier to break down in my mind.
All that’s left of SSBMV2 now is Leconte…should be fun
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Goddard, in my 2-workouts-per-week-plus-3-4-runs SSBLV1 sort-of plan. I’ve never liked this workout (I hate ILT with a passion, did most of it with “dead” foot clipped in instead, yeah, I know, that’s cheating). Anyway - done.
I’m curious to see how things will evolve once I start adding running interval sessions at the same time as sweet-spot workouts crank up in intensity. The triathletes out there must be familiar with that progression. I’m not. I’ve done running seasons where the bike is just a distraction once in a while, and biking seasons where running is just a distraction once in a while, but never pushed both in parallel (with a bias towards running, in this case).
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