nice one!
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Mount Goode +3 outside. Bodged the first interval due to construction work blocking my intended uphill segment. Had to take a detour and obviously could not stay on target the whole time for the first interval. Chose a different hill and PR’d two uphill segments. Nearing top ten on those despite not being your typical climber at >80kg (180lbs). TR gains are real
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Round 5 of 6 VO2 intensive this morning. First set felt like total garbage. Settled in for set 2 and powered through the third. Challenging but got it done. Cadence wanted to dip a bit in the final set, had to fight to keep it over 100. Opted to skip the usual SIS gel + caffeine this morning to see where I’m at. Results: I’ll keep taking that gel!
EDIT: Townsend -1 from last night. Wanted to do the Norseman Group Ride on Zwift so I hopped on for some easy pedaling. Kinda underwhelming but legs felt much better after so not a total waste.
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Antelope +5 TSS 129 IF 0.80
This was the scheduled workout but fancied a ride outside. Believed I could get a similar workout as it was sweetspot work, didn’t do too bad.
TSS 123 IF 0.83
Suprised legs responded after last nights Spanish needles, rest day tomorrow, will enjoy 
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Started Round Bald as a group workout, my very first one, nobody turned up,stopped after 1 20 min interval. Also had Spanish Needles in my legs from 12 hours before:smiley:
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Junction. Had to bail as soon as I hit the second portion with the microbursts…there was just no way. In the last weekend of short power build mid volume. The week before I did some extra group riding…ended up with 700 tss. I think I’m cooked. Going to do a group ride tomorrow morning, then planning on really enjoying a rest week.
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82 miles zone 2 outside in 4 hours - breezy but sunny in the UK - loaded a route I’d planned off Strava…but a bridge was shut and the diversion used a dual carriageway…so didn’t fancy that - just rode my local roads until I got to 80 miles and went home… So 60 miles of my Garmin telling me to do a U turn as I was off course! 
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Ramp test day. I missed my goal by 6w. It was my first general build block and I gained 3%. Must be getting close to the pointy end of my ability
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Mix of sweet spot intervals and a local short hammer fest. Played the animator today, so that was fun! Lacked snap after Red Lake +8 yesterday.
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Mount Goode. 2nd w/o after ramp test with a 7w increase (not huge but enough to hurt) and right after a bail-out and its corresponding ego hit.
Much harder than expected, felt harder than OU workouts with higher TSS and IF. It took a lot of suffering and strength of will to finish. A good FTP tester imo.
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Cumberland followed by a base run.
Gave myself a bit of an FTP bump beforehand. Find the first half hour of the tempo stuff the hardest. It seems fine once your in. Relatively easy well this week but legs are definitely a bit on the wrecked side. Easy outdoor spin tomorrow should set me up nicely for next week.
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Blowing a gale, so opted for indoors and a movie. Another weekend and I might have just gone for it, but wanted to be fresh for the next couple of weeks.
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I’ve had insomnia for over a week now - it’s wrecking my plans. I had one good night (took a sleeping pill), and thought that meant I’d be back on my A-game for Saturday. Nope…
My legs felt like I imagine the final interval should have felt like! I stuck Carter on the end and practiced some aero drills, which I’ve neglected while I’ve been doing hard workouts.
Sunday, I didn’t think I’d slept well, but didn’t feel awful this morning. This one should be a good maintenance ride…
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End of easy week, replaced Brasstown by a 2-hr early ride outside before the heat came out in force. Gorgeous empty roads on a sleepy Sunday morning.
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Pulled in some real work instead of Brasstown after spending the entire rest of recovery week outside. Ramp on Tuesday. No you have no reason to be nervous, it’s just an assessment, simmer down.
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Round 6 of 6 down, Coach Chad’s VO2 Intensive Extravaganza in the books. Really pushed myself to the edge of my capabilities over the past 2 weeks and damn near found the breaking point today. I knew this was going to be a tough one but holy hell I underestimated the impact of accumulated fatigue and incredibly short recoveries. First set was rough and definitely smacked me in the face with what was to come. Right as I finished the first set and dropped I to the recovery valley, Bob Marley’s Three Little Birds came on and made me crack a smile, which got me through set 2.
Set 2 went much smoother but still felt the struggle, had to pop out of the bars in set 2, interval 5 to bring it home on the hoods. Buckled up and settled in for the finale. Only made it to interval 3 in the bars for the final set. Legs begged me to quit 15 seconds into interval 4 but made myself push on. Told myself just 15 more seconds. Got to 30” and said get another, then another. Finally gave in just over a minute in, paused, reset, and kicked it back into gear after 15-20”. That was all I needed to bring it home. Rode the hoods the rest of the way and just refused to quit.
Legs are toasted, body fatigued, brain wore out, but damn I feel good. Conquered a demon today and gotta be stoked about that. Time for some much needed recovery.
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My last two rides of SSBMV1.
and:
Man it felt amazing!! The ability to ride near threshold for longer periods without to much problems.
At the end of Gelena i pushed for another 5 minutes and averaged 280 watts (103% ftp) for 27 minutes in total without blowing up.
Let the super compensation begin!
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