Long tempo run yesterday, wasn’t too excited about Kaweah on the schedule this morning… a long battle with myself, using lower-cadence as a trade off. Did the 4th interval at 75-80rpm, making it easier on the pump, and split the last interval (“you do the first 5 minutes at 95rpm, you can do the last 5 at 75…”). Would have needed a wet ShopVac to clean up afterwards. Glad this is over. I’m trying to ignore what’s coming up in the 2-3 weeks ahead in SSBLV2. Trying hard.
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Kaweah is hard but a good test to see if your FTP is about right. It would be murder if it came in the same week as an FTP test 
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Ok, so this is the first VO2 Max workout I’ve ever completed and oh my it was tough! I managed to complete the intervals, although keeping at the 100rpm+ cadence was a bit of a challenge. My normal cadence is about 90-91, so I just tried to stay above that the further I got into the workout.
Just for context, I’ve only ever put these interval levels of effort into the last couple of minutes of a Ramp Test. Most of this workout was trying to overcome the mental blocker that each interval would feel like close to failure point on a Ramp Test.
There were a couple of back-peddling breaks for 5-10 seconds in the later rest intervals. I decided to do that, rather than reduce the intensity of the workout. This is because a) I knew that, physically, I should be able to do the intervals and b) most of the ‘effort’ was getting through something I’m not used to - having a break was more mind than matter!
I’m happy with the workout, and glad that I’ve got my first VO2 Max session out of the way. I now know what the efforts feel like, so it should help me be prepared for future workouts.
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I’ve swapped my scheduling around, which meant doing an anaerobic workout on Saturday, and again on Tuesday (with a 2 hour outdoor ride at 0.8 IF in between). Today was 50/40s, but felt just as hard or worse than Saturday’s 50/30s. I don’t know if today was an off day, or if the shorter than usual gap between them was responsible, but I was teetering on the edge of the rivet! Although they hurt a lot, it feels super satisfying to get through this type of workout 
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I did it today…
i survived somehow… But it was brutal…
the last one… the last 2 minutes were like 15 minutes!
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Today Warlow , I finished totally empty , I try to make the figure as clean as possible. 
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Returning to some intensity as my body started to feel better in the warmth. 6x10 with some bursts. As always hard for legs but HR in norm. Not so hard workout overall.
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Ramp day for me. Was really hoping for a good result. Was aiming for 285 (272 previous) but got 290. I’ll take that!!
Trainer went offline so no cool down.
Planned Ericsson - 5 after the ramp and sweet spot still felt like sweet spot. So I’m really happy with the result. Hard work pays off.
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Nice to hit the magic 21 minute mark! Well done 
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“If you’re a mountain biker, do yourself a favor & do Short Power Build”, he says…
I distinctly remember @Jonathan saying this during a recent pod. And so that’s what I’m doing. I did sustained power build during the winter & that almost killed me. But this, in the second week, already has me seriously questioning life choices.
I did Joe Devel +1 last night. Looks doable, right? Lots of recovery time, right? Holy crap those intervals were hard. 15 seconds to catch my breath in between them is not enough!! I had a few backpedals which helped but a couple of times I really thought I was going to crack & throw in the towel. Inner dialog along the lines of: “Man, you’re just too old for this, you NEED to stop or you’ll do permanent damage”, “Your lungs are going to explode, get off the bike NOW!”, “That cramp in your side isn’t from breathing, your spleen has ruptured you fool, stop pedaling & call 911”, “.83IF??!?! I’m pretty sure its supposed to read 1.83IF!”
I can’t believe I’m saying this but I’m really looking forward to Baird +2 & those oh so generous 1 minute recoveries between work intervals on Wednesday. And this is only week 2?! I’m afraid to imagine what horror awaits me in week 6 or 7. Best not to think about that I guess, besides, based on the Joe Devel beatdown I went through last night, there’s a good chance I’ll have hung up the SPD’s in favor of shuffleboard or croquet by then anyway.
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I’m starting General Build today so that meant it was time for a Ramp Test. I’ve had a love/hate relationship with ramp tests (who hasn’t? 
) but I was very happy with today’s results. I survived a minute longer than previous tests and wound up with a 5% increase! I’m now sitting at 3.4 w/kg.
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Did Huntington -3. Looks easy, but when you are in the last intervals, your muscles are broken.
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Spanish needle +2 - so 2 hours of 15/15.
Today I pushed through and got them all. Revenge for friday when I failed half way through.
Im pretty wrecked. Im holding 4 pounds of water from last weeks massive work load, 5 workouts and saturday and sunday I set a bunch of new power records. So I am glad to push through this today. I have 2 days of rest prior to a 170 mile ride friday. I wanted to make sure I did at least some intervals prior to the long ride.
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Bottled it and went for an easy “bluebell” today.
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Quite possibly my biggest TR victory this morning. As a rider who usually focuses on crit races, this type of training doesn’t feature in my calendar.
Up Spruce Knob popped this morning and I thought ‘oh why not? In for a penny, in for a pound’.
Not going to say that I sailed through this but it was more of a mental effort than a physical one. Surprised myself this morning
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Avalanche Spire 
I knew I was in for some hurt when the warm up hit 277w and I started to feel yesterday’s Hurd workout still in my legs. Also I lost the ant connection to my devices a couple of times, hence the power drops/spikes.
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49 miles of zone 2 this am @20.8mph…just as breezy as yesterday but a bit warmer. Added a 2.7 mile run on the end …ooh I can run sub 7 min/miles again - yea! …don’t think I’ll be knocking out the 5:25 miles I could run for 5k when I was running seriously but its nice to do a bit of jogging for variety 
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