A long session in the gym with no fan
I did feel strong though… happy with that 
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your weight?
Avalanche Spire +1 for me - https://www.trainerroad.com/app/career/bobw/rides/74546744-avalanche-spire-1. Due to buying a new car (well a van) I had a very late lunch, just half an hour before the workout - the result was close to being messy!
I was starting the third interval when I felt some bile rising 
managed to control things and carry on. Didn’t take on any food in the next recovery so as not to add to the problem. By the time I got to the last interval I was at the point of not being sure if I could do it but hung on in there.
Until now over/unders have been one of the workouts that I’ve felt comfortable on. Hmm … Just got Galena +1 on Friday then it’s recovery week.
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Nice chilled one this morning. Straight out of bed, with a coffee beside me and listening to an old podcast. I skipped Tuesday’s workout due to saddle soreness, but thought I’d best ease back in.
I used the last 10 minutes to hold aero position, which was a lot easier than doing it over a 300w SST interval.
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Currently 77kg.
8x5min @ 108%. Achievable enough so you tough them out but spicy enough that you want to quit… 40mins spent at 395w is no joke!
Struggled through the 3rd interval so I put some relaxing music on to get some nice vibes happening. The rest was a breeze.
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4 hours, no fan… you’re a madman
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Tried Darwin early in the morning, failed Darwin 25 min in LOL
But wasn’t ready to call it quits for the day. I wanted to at least workout for the hour. Deerhorn was the closest <30min threshold workout I could quickly find. Also failed. Should’ve just called it quits or do an endurance spin instead.
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decided to test the legs today, Keith -1 was in order. Fueled today with maltodextrin powder, approximately 60g of carbs in one bottle. I felt well fueled and strong throughout the workout, but I did have some GI distress towards the end.
This workout is my unofficial FTP test, if I can finish it I know a FTP bump is around the corner, I needed a short back pedal in the final 1 min of the final set as I was cooked! felt great to finish this workout off
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A continuation of my ketone experiment. This time 15mL after warmup. I didn’t have to eat until 11:30!
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Keith is by far one of the hardest workouts in the TR catalogue. Big kudos for getting through that!
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Fang Mountain +1, intensity of 100%, 101%, 102% and 105% respectively. Starting of SPB was with stagnated ramp test result, so I thought it would be hard to perform workout with increased intensity… but it happened 
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Mont Albert (recovery week bonus)
I wanted to add a bit more volume to my recovery week, so I tossed in Mont Albert.
Lower cadences felt fine, but I still need to smooth out my seater-standing-seated transitions. Technique feels like it is improving, but my power drifts.
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Decided to train like a pro and throw some “stuff” into my Endurance/Tempo block:
Picked this one because of the 15-sec max bursts, HR got up to Threshold levels…still playing it safe.
It’s been a year since I’ve done anything over 100% FTP…and it shows. 
All over the shop. Took the first two interval sections to dial in cadence:power. Much more of a pVO2max workout than an actual VO2max session. Felt good to pretend I was going fast! 
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Nice easy warmup and then 4 minute rest at the ride start. Tried finding some rough air at the back of pace line to do the first 15-minute interval but power still all over the map. So I tried dropping off and just kept accelerating up to 25mph at tempo power and running into the back of the 14 strong pace line. Darn aero wheels LOL. Hit the brakes and finally got enough separation to do my own thing off the back. Legs felt strong, fitness is definitely ramping up.
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Decided to be brave this time and kick up the intensity, and that last interval was was properly breathtaking. I think the 110% peaks are more rewarding than 105% because even though you’re working harder, the bigger numbers are more fun to see on the screen 
My fancier trainer (Elite Suito) arrived last night, so this is hopefully the last workout for my un-calibrate-able wheel-on (Elite Qubo). Can’t wait to see how far off my numbers are 
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