Monadnock +6 finished and on to my rest week.
Had a fit yesterday and tilted saddle, lowered saddle and messed with shoes. Everything felt a tad off today. Looking forward to a week off after 3 solid weeks 650/701/651 on tss
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big rain in Sydney this weekend so plenty of time on TR.
Richardson was very very tough, had to back pedal a few times, so will reassess and pick a workout thatās slightly more tame to build that progression.
Aniakchak was tough too, decided to tack on some fasted endurance but was so cooked after 70 mins of SS and the previous days efforts!
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Considered not doing this today. There were a variety of factors including, but not limited to, busy weekend at work, very tired, was on after school duty with my boys, the wife was home late and just dreading it all day. Iām pumped I did it 
one of the best VO2 sessions Iāve done. My wife said maybe just give it a miss today, I have my only race this year and first in over two years which is a XC race on the 1st of March and I said to her āif I do badly in that race itās not gonna be because I didnāt train hard enoughā.
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An easy Baxter -2 yesterday to finish an easy recovery week.
Last weekās stats:
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Felt like Iād shaken off my recent ailment, but the body said otherwise 
Definitely a case of biting off more than I can chew at the moment. Reduced the 2nd and 3rd Intervals to 95% and 90% just to get through it.
Back to some easy spinning again until I can find my legs 
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Maybe? It doesnāt feel loose, and the fabric doesnāt shift around at all. Itās placed solidly and securely in the wrong spot (which is annoying, because I canāt just grab the front and pull it forward).
Can we call this a @Nate_Pearson special, had a 5 hour ride on the road planned but there was a big storm so I did this instead. 4x20min sweetspot, rolled the 5min rests at mid tempo. Wanted to get an hour and a half zone 2 afterwards but I couldnāt summon the motivation for another half an hour.
Pretty pleased because I felt lethargic during the warm up and first 20min but I came around and got it done.
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I have two kids that are trying to stop with night-diapers at the same time, so this Friday the accumulated lack of quality sleep overtook me. Was feeling bad before, and it never let go. Had to quit Washington +4
Sunday I still wasnt feeling good, so even though i wanted a rematch with washington I decided to do Baxter instead.
I did Baxter (shortened) with som sprints
It felt OK, but never great, and now monday I feel an upper airways infection comingā¦ Easy does it for a while now
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Baxter +2 instead of Andrews yesterday. I fancied something that lasted a little bit longer.
That was the end of recovery / adaptation week. Eight week build next!
Cautiously optimistic about gaining a little on Tuesdayās Ramp Test. Iāve been feeling really strong but have a head cold thatās dragged on all week . If I keep the snot in the right place it should be fine.
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I think a GCN episode covered this a few years back - bib shorts that are too small will show as the chamois being too far forward, bibs that are too big will show as the chamois too far backā¦or was it the other way around?
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Blackcap -1 for me today - https://www.trainerroad.com/career/bobw/rides/72907019-blackcap-1 this was the first workout with my ānewā FTP. As expected the intensity was a little low so I bumped things up by 3% for the last set, even then I might be a bit on the low side.
Iāve two more āad hocā workouts this week before I begin my delayed build phase next Monday with another Ramp Test. If those two also feel easy then Iād expect about 10-12W increase from the test otherwise I suspect that the Ramp test underestimates for me by about 5% as my last āofficialā, part of a plan test was also under by about that amount.
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Not today, but yesterdayā¦ Tried Baird +6, after Red Lake +8 on Friday and then a gravel spin on Saturday. It was too much. Bailed, and brought forward Beech instead. Iāll try again tomorrow - although a bit snotty, but resting heart rate on point.
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A brisk walk (5km round trip, shopping - slightly loaded backpack (5kg?) on return); about an hour, around midday
A low intensity (mostly) 1.5 laps of local cycleway (2hrs: 8pm-10pm, 43km near-flat, +- 30m)
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. Upped the last 2 sets by 2%
Ramp test, after six weeks of SSMVI. My first block with TR. A 7W gain, which is nice. But 8W would have taken me to an arbitrary round number that I really, really, really want. So Iām pretty disappointed, because Iām silly and irrational.
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Ramp test today, followed by 45 mins of Carson -4. A new PB by a whopping 1 W. Guess itās ok, since Iāve been feeling pretty tired and absolutely not at my 100% earlier today.
Anyway, off to SSBLVII block of my plan.
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Pettit to begin recovery week. Focused on maintaining a higher & steady cadence, a more aero position, and in keeping my shoulders low and relaxed.
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The recovery week will bring some joy 
after all of those intense rides.
Iām entering the recovery week and will enjoy the less tense work before starting again in a week. I will have an opportunity to take one ride outside this weekend if the weather cooperates.
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Striped - Catch up on TDZ Stage 3
After last couple of successful workouts, turning up intensity to 105% and 108% , I upped FTP by 5%. Did this workout whilst doing TDZ, recovery valleys made me leap frog a lot so upped recovery power so rest periods meant I could stay drafting in various blobs. Felt good, not on my knees at end so going to stick with increase for now.
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Finally did Eclipse for the first time today. Been a TR member for years but this is the first time Iāve committed myself to completing every workout. I generally hate the 90 minute workouts but after nailing every workout before this one, it wasnāt even that bad!
Feels good man!
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