Good luck! Don’t get too discrouraged though, you may just breeze through it.
O/U just aren’t my forté.
https://www.trainerroad.com/career/ramonthompson/rides/73112249-2_12_20-16723924
A good warm up then 20 minutes low zone 3
Then main intervals are 4 x 5 minutes with 3 minutes easy spinning between efforts starting at Threshold then settling into high Z3.
Its my favorite workout, and feels like racing!
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Legs were a bit dead after last night.
Struggled to get through the session
Not happy with myself
Was scheduled to do a 90min run after,but just had to do a short recovery swim instead… (sTSS =14)
16 Likes
First real success in a threshold workout since starting SSB II. (I.e., no backpedaling during rest intervals, etc…) Very happy with my performance. Last interval was the easiest.
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Carillon+2 - 90 mins of varied SS - was supposed to do VO2 work but I have had a sore throat this week SS feels ok - 120% may have been a step to far so I have decided to have a steady week and will repeat week3 for SPB next week - 2 weeks on 1 off is probably better for someone my age (51) anyhow…just got to decide what to do after week3 - push with week 4/5/6 or have another easy week - getting a bit close to the tt season 
5 Likes
Nunburnholme (6x4min vo2max work)
First workout going up from 275W FTP
This was murder… I nearly didn’t finish 
15 Likes
First week of Sustained Power Build and some over-unders came my way:
I shrugged off Tuesday’s 11W FTP increase and turned it up a smidge to 102%. Confidence and energy may not last all the way through to the next Ramp Test but who knows?
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Very smart, I’ve never been good at moderation 
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Just over 30 minutes of tempo running today. Just under 6km for distance.
Unable to get on the bike because it’s getting repaired.
The rear shifter is broken, but I was planning on swapping group sets (Old thumb shift Sora to 10 speed Rival!!) in April. So that’s just been moved up.
Pushing workouts by a day (Thursday to Friday, and Saturday to Sunday) and I’ll be back on the bike tomorrow!
7 Likes
Mary Austin -1 today, which is one that seems to have a well-deserved reputation. This one pretty much gutted me and there were certainly a few moments where I thought i’d have to bail. Last 30 seconds or so I was flooded with energy just because I was so excited I made it to the end. Really glad to have this one behind me and looking forward to an hour of sweet spot tomorrow.
20 Likes
‘Commuter’ ride - ~4km each way - mostly on footpaths, because either side of school-pickup madness on the roads…
Dental appointment. Checkup [you’ve made it to the top of the public health waiting list, congrats’], x-ray,… became extraction. A couple more, and other work remain. Have a ‘promise’ that it will just go forward rather than being put back down the list .
Think that means I’m due for a rest day or two. [told to take about a 4x the painkillers I normally would :-s 2xibuprofen, 2xparacetemol, then alternate two-hourly: 2 of one, then 2 of the other. Will see how it goes.]
edit:
resting kinda fits my current ‘recovery’ status… I think…
Q: Why are no crimes solved in Tasmania?
A: There are no dental records, and all the DNA is the same.
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It’s a shame about Ray(mond +7)… Anyway, thought I’d give others my earworm.
Tough on a poor nights sleep. I think I ate too late*, and didn’t really get this mornings nutrition right either. *a bit going on work wise too though.
Storm Dennis = no outdoor ride tomorrow, so the joys of Spruce Knob +2 (I decided to tack on the extra endurance from the start), before a gig night to see another 90’s band Supergrass!
16 Likes
Palisade today ouch , last 2 sets my legs were jelly but managed to pull through 
now rest over the weekend and start fresh on Monday ( I hope)
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Mount Deborah +1 today. Not that bad but I was glad the last couple of intervals were just that slight bit easier.
I’ll be starting Sustained Power Build LV on Monday so another Ramp test to look forward to
7 Likes
Had to google.
I’ve never been good with names, either.
Which makes this track especially difficult to commit to memory… [but might still fit into an ear]
2 Likes