Did Raymond +7 today. I was a little worried about this one after doing Red Lake +8 last weekend and finding it tough. Turns out Raymond went much better than expected. One more week and then a nice rest week.
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Itās been too long since Iāve been posting on the regular, need to get back in to the habit. So, here we are. GBHV week two, McAdie +1. Over-unders hurt, and I started about 12 hours earlier than normal (usually evening workouts, today needed to start early) so I came in a bit depleted, but never felt that I wasnāt going to finish. This may have been because I told myself that I canāt get a new gravel bike if I quit workouts just because theyāre hardā¦
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Ramp Test today a few days early because I was getting antsy. Just finished SSBLVII with some added rides. Went from 245W to 268W so Iām stoked. Since starting back in September, Iām up from 220W. Really loving the training so far. I know Iām no cycling freak with that FTP, but a 23W jump is a huge win for me.
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I just did Elephants+4 which was nasty. 6 x 6min @108% but was so happy to complete it. It was a mental battle more than anything.
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Raymond +7. That was good workout - it went a lot better than Black Hawk +2 last week. Yesterday I have done 1h z2 ride, so the muscles felt better than usual. I am still trying to ramp my ctl a little bit and add some time on the bike to be half-way between LV and MV.
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Makalu reprisal followed by a short, quick run. Longer run tomorrow morning and hopefully Iāll find time for a 90 minute ride before hopping on a flight.
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This was not a fun experience and Iām very glad itās over. The dropouts in the last set were annoying but did offer a tiny bit of relief.
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Run.
29km +240m 2h54 fuelled by chocs.
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just managed to finish this 1 with brass town yesterday canceled and slept over 12 hours in intervals because of acumulated sleeping depravation.
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I flippinā nailed this. Stupid Bluetooth speaker fell off my stand middle of the third interval and the trainer locked up, but no breaks needed. Won the mental battle today to close out short power build.
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2 hours on the mountain bike this morning.
Chilly start at about 25F but trails were in perfect condition. Had five buddies along which is always fun this time of year. I am the mid-pack guy with this crew.
Apparently downhill skills are improving. If we believe Strava segmentsā¦
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Last workout in SSB1 MV. The app dropped the trainer and assiomas at 40 min and went into pause mode. I jumped off and restarted the trainer, then rebooted my phone. When the workout restarted it jumped way forward. I tacked on some time at the end to try to make it 90 min. Missed by 5 min
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Did ride out to the trails. Was trying to get out and back before my house guests were up and showered and ready to go out, so figured, why not do some tempo/ss/z4 all the way out. Then after the trails i figured, well, itās not gonna be an easy day either way, so might as well make it hard 
ended up with a season-best 5 min power, passed a couple roadies (very fun) and overall felt good until the last 15 mins or so. Only downside was didnāt have much time in the woods, but sometimes thatās how it goes.
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Lion Rock today, felt pretty good. Kept the cadence up and HR was nice and steady. I weighed myself before and after, went from 173.8 to 172.2. I only drank like 16oz just wasnāt really thirsty, but I donāt feel like it got in the way. The 95% blocks donāt hurt too bad cause theyāre so short, and the openers going into each one are super short so not enough to induce a lot of hurt. The little ramp ups at the ends of 3rd interval were fun and challenging though
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Warm in the midwest today, so Spanish Needle outside:
Went harder than prescribed on the intervals, and more of a coast/slow pedals on the 15 sec downtime.
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Nice ride outside today since the weather was a little warmer than it has been and a np of 235 so happy with that. There is a hill in the middle with a 16% grade for .25 miles that sucks big time.
Still rocking my buddies cosmics he gave me a couple years ago on my emonda alr5. Almost time to upgrade the bike and use for trainer only.
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One of the first hard interval workouts that I completed in a while without lowering the intensity. 3rd internal I had to take a couple back pedals but otherwise finished the whole thing. 
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