Not everyday is a good day! Roll on rest week…
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I have shortoff+1 tomorrow morning.
Not really looking fwd to it…looks painful.
Shortoff +2 Had to backpedal during the second to last interval, my legs just folded up and went to lunch early. The app quit before the last interval so I got a longer rest as I rebooted the phone. My cadence sagged, but I was able to hold on and finish without any more back pedals.
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Failed Mary Austin for the second time in two days.
Essentially I’m just going to pause my training plan and keep repeating Mary Austin until I pass it. I’m sure Chad would approve.
Much better course of action than contemplating that my FTP may have dropped…
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Needed a bit of a break from work so took a four day weekend and did a mini stay at home training camp
Friday - rode with a teammate
Saturday - trainer time since I was pretty time constrained but still wanted to get the endurance in
Sunday - small group ride with five other people - most variable paced which made me a bit grumpy since I couldn’t stay in zone nearly as well
Monday - solo effort, completely chain free day. Best day I’ve had on the bike since February.
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Solid weekend. I had to giggle when you “still wanted to get the endurance in” after a 6.30h ride. I guess your second discipline was eating 
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On Thursday I picked up a ‘Family Dinner Special’ from the local Italian place - catering trays of penne, chicken parm, and garlic knots. Definitely helped me get through it. Took a quick run over for some tandoori chicken and a samosa chaat after finishing my ride today. It’s fun to eat whatever you want - my total calorie burn over the 4 days was around 16.5k
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Ya had to go pretty deep on this one. But hey, look at it this way, at least you didn’t get a 17 watt FTP bump last week 
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You got this man! It’s tough but doable if you don’t skimp on the prep work.
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Take a day off or easy endurance before your next go at Mary Austen. I don’t know your age, but for me at 65, Efforts like Mary Austen take more than one day to recover from
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Im glad that i kept the same FTP after the test. I think the current level is adequate. Hopefully I will a 17w bump in 5 weeks! I then i will regret it.
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Felt like FTP was off and haven’t tested in a very long time so ramp test today. Lowest I’ve tested in maybe 3 years! Back to 349, 5.4w/kg. Really excited about finding the 20-30w I’m missing 
ps you know you went deep when you hit 206bpm
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By deep, you mean 6 feet in the ground? 
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5x8mins @105% sounded ok-ish when I subbed this into my schedule. If I told you that I could have turned those pedals for another 30 seconds at the end of that third and fourth interval, I’d be a liar.
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Imploded on Monadnock +4:
THIS CADENCE THO
I did a nice big ride (for me anyway) on Saturday, bonked (or something similar), took two days completely off the bike, and came back to the trainer with this. Possibly a flawed strategy.
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Thanks to everyone from TR that was so encouraging going into this race! Appreciate it!!!
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In a similar vein, I did Rogers +4 which is 5x7min intervals at 102% (2nd is at 103%) and I’m sure I wasn’t in control of my legs in the last 90 seconds of each interval. I definitely would’ve had to turn myself inside out to do another minute like in your workout!
Edit: excuse the heart rate line. No idea why my HRM hates me!
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48 miles of zone 2 @20.5 mph early doors this morning after yesterday’s Baird where I upped it a whole 1% to 363W per minute rep. Still pretty damn windy in the UK but I decided to man up get off the turbo and go and face the elements after a weekend of cycling in my hall. Only started a bit of short VO2 work again because plans are afoot to start time trialling again in the UK soon. Which is probably why the suns disappeared and its got bloody windy! 
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I had it in the calendar and took it out!
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Freel + 4.
Had to concentrate during V02 efforts but otherwise not too bad. First rep of 2nd set wasn’t done properly as my trainer decided to not respond to change in effort so I had to spend 4min trying to get it working again.
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