SusPB LV Week 6 Dade +1
Rep 4-8 @ 95%. The second half of SusPB is killing me, especially with the high humidity currently in The Netherlands. Can’t wait to get back to SSB1 when this plan ends 
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Almost… That was hard.
Lesson learned, don’t be a hare. Thought I had it in the bag going into the last interval and then suddenly couldn’t continue or didn’t want to bad enough.
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Substituted Pettit with an easy outdoor 60-min early morning glorious ride. Recovery week, here I am…
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Am I imagining that one of the base workouts actually has this in them, to encourage engaging your core? Maybe I’m making it up, but I have seen that suggested. Hovering one hand at a time, whilst staying straight on.
Carpathian Peak +1. Nearly upped intensity during the first inteval - was put back in my place by the last one…
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Back at home after 5 days of yoga and hiking in the Black Hills/Badlands. Felt super refreshed and ready to get back at it.
Round 4 of 6 in my VO2 block to kick things off this morning:
Set 1 felt good but a little clunky. Set 2 was crazy smooth and felt pretty easy as the vacation/12 hour car ride with kids, rust came off. Set 3 kicked my ass as the fatigue set in. Overall a solid workout though. Damn it feels good to be back on the bike!
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recovery week take 2, this time, properly outside
I hadn’t ridden outside on my road bike in yonks. Didn’t even know how bad the roads were 
Cue, less pressure in the tyres next time. Also, I need to learn to pace myself outdoors…
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Hm interesting. I can hover over the bars with an “engaged core” no problem, but actually sitting back, straight up, with my center of gravity closer to the saddle, is what’s super challenging. I’ve always had pretty terrible balance 
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Just finished sustained power build so decided to start back at sweet spot base. Here we go again. Onwards.
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First workout in XCM Specialty after completing Sustained Power Build with a 7% FTP bump… Ouch. Thought this would be fun, which it wasn’t. Chickened out big time
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42 miles zone 2 at 7am this morning - not in teaching today but just as well I went out early as it is thunderstorm city late afternoon in the UK at present 
Still was nice - not much wind - managed it in 2 hours dead so 21mph for an average HR of 121bpm …my new bike is fast 
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Carpathian Peak
First proper workout with new FTP.
I felt like the last few minutes was harder then the Ramp, but kept gradual grind above 80rpm. Other that than I enjoyed the first two sets!
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Hi today , only indoor training , Antelope, finished in aereo position , >100rpm on final.
Good job , I missed some advice , 
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The numbers are a bit off, Id hazard that my mainset was 4x500-525 with 30s rest at 1:50/100 with one at 1:45 which is fine three swims in three weeks into my swim training.
The most fun was trying butterfly though, sent my heart rate through the roof 
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So apparently attempting Dade +1 the day after a hard ride is a bad idea, im already poor at V02 max work and while I might have been able to do another interval or 2 I pulled the plug on this one early.
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Only today?! Next thing you’ll be telling me is that donuts are only on xxxday instead of everyday 
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