Ramp Test for me as well followed by Taku -1
Finally cracked that 4W/kg threshold. On to XCM Specialty
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Running - 4x200m, 1x15min threshold, 4x200m. Hard, but done.
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that sounds like JD workout. 1x15T is no joke.
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easy swim, easy 30 min run (hr under 143).
Finally rest week!
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Exactly. The 15T went ok - Iāve only done 5min repeats so far this season, first time I string them together. Ready to bring that threshold block to 20 mins now (4x5min, 2x10min, 1x20minā¦).
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Back when i was just running (and doing cycling for commuting) I did the āeliteā plan to prepare for Boston 2016.
There is a WO that goes, 5,4,3,2,1 miles at T (6:20 back then for me) follow by the same recovery jog easy in minutes.
Is probably one of the wo i feel more proud about ever completing, specially since 4 days after this wo, I ran the DC R&R half in at then PR of 1:24.
Sadly this story doesnāt have a happy ending since 2 weeks after that, the Over Train bug hit me hard. Dindāt recovered in time for Bostonā¦ 
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In theory, T-pace is similar to riding at FTP on a bike; you should be able to do it for prolonged periods. A 10k is raced pretty much at T-pace. But just like riding at FTP, accumulating time at that level during a workout eventually really wipes you out. And that workout of yours - itās 24km at that pace. Ouch.
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Ramp
Hot one in the cave, it was some 10ĀŗC up from late last week.
Got to 320W and was happy to throw in the towel! Still stuck at 94 kilos so thatās 3.4w/kg.
On to the build phase now, see if I can make some more marginal gains
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Bashful +6 for me. I was expecting the worse, given a weekend of disrupted sleep (beers and humidity (for Ireland anyway!)) but went well. Yes, I was counting down the last 30 seconds, but managed to get through.
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Rest week so I hit the weight room to work on some issues. Nothing like one legged kb deadlift to help on leg imbalance.
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1x60min at sweetspot plus some extra zone 2.
Tough but manageable, the final 8 mins were a grind and has to ride out the saddle to push through the final block.
next up 75 mins straight!
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Ramp test day today, bit of an increase to my new best ever FTP by a few w. Also hit 4.5 w/kg for the first time ever 
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I had a not-so-good Ramp Test today, followed with Carillon -5 for some added work.
Itās amazing how progress is fleeting in this sport. Four weeks ago, I felt like I could rip the cranks off my bike every day. Today I wanted to fall asleep in the middle of the ramp test.
Kept my FTP stable since I did a 50 min effort at FTP just two weeks ago. Odds are Iām still a bit tired from a long training block, and didnāt get great sleep last night. Maybe Iāll up adjust by 1% going into Sustained Power Buildā¦
Oh well, onwards (and hopefully upwards again sometime soon!)
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Iām trying to complete SSBMV 1&2 at or above the target TSS without bailing any rides, doing OK so far with 2 weeks to go but last night was pretty close!
3 min VO2 intervals next week, then If I can just make it past Lamarck and Leconteš
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Recovery week 
Had a steady-ish weekend, yesterday completely off and Iām focused on the work ahead. This is a session Iāve been wanting to revisit for a while. The drills are really specific to me and my goals so the hour flew by. This might become my Baxter.
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Last week I was in pieces
This week I smashed it
Thanks to amber (whoās username I canāt find) the idea of approaching with curiosity removed the fear completely
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Back in teaching children yesterday and today as Y10 are back in school in the UK ā¦so went out early for 46 miles zone 2 @20.7 mph Av HR 119bpm - my new bike really is making riding much faster and more fun 
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good view!
I miss DC!
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First day of training for a week of recovery at the end of HVSSB2. Iām feeling really fresh heading into the week, so hopefully will have bags of energy before hitting Build phase for the first time next week. The two dips in HR are due to misjudged fluid intake 
Iām used to intaking 1,000ml per hr during SS, but reducing to 750ml per hour wasnāt enough to avoid impromptu breaks!
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