A good couple of days, FTP/5min test yesterday. First time into Z4+ for 6 weeks so ecstatic with the results. Backed it up with 5 hours today 
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Palisade. Been a bit since I posted in here. Been busy with work, some other hobbies and keeping up with consistency of the mid volume plan. For the first time in a while, I felt challenged by over unders with Palisade today. Usually consider these my bread and butter, but the heart rate was elevated a bit so had to suffer that little bit more through the overs. Happy with my progress year over year though. Doing pr base numbers right now.
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Disaster done! Felt a right calf twinge just after the final threshold interval, then left hamstring during the first vo2 interval, then right quad during fireworks. Thank goodness none of them turned into a full cramp and I made it through!
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@runriderandi wait! you extended the worst part of the workout? LOL I was dying for that tiny endurance interval to end 
anyway,
Sorry for being the creepy quiet guy but I had some audio issues during this. Was fun anyway, thanks all.
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Marry Austin -1. certainly more doable than the full version by my recollection from the last time I did SSB2. nonetheless, not an easy one at the end of 4 weeks of load already.
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Another one from the Thanksgiving Disaster party:
So I guess recovery week is over. This was ugly but I survived thanks to moral support from the rest of the nutjobs. Fireworks continue to be absolutely the worst thing in the entire workout catalog.
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@JMT nice work. I had this scheduled but went back to retry Baird from last week as that was a fail. Ended up with something pretty close to compliance:
The third set started a downward spiral. I tried cutting the 90/30s down to 60/60s then decided to give myself two minutes of backpedaling to hit the last two as prescribed. They went down, then amazingly I held the 65% for 15 minutes, which is always the hardest mentally for me.
It was the embodiment of Chad’s commentary: “Upper body draped over the bars” 
Looking at other attempts at that family of workouts, it appears i hadn’t completed it in the last three years, which was probably when I had a wheel-on trainer without the resistance set properly… So I’m going to chalk this up to a first. Huzzah
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I think you’re doing something wrong with that workout 
What do the coaches say - “just because you can, doesn’t mean you should?”
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He does everything good with the workout The base workout does not do what is should
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Holla at this morning’s Disaster crowd! Clearly the dumbest thing I’ve ever done on a trainer and zero chance I would have done this without group workouts.
This was actually my first group workout and I think I might be hooked now. Not on Disaster though. Once a year seems about right. Fireworks is ridiculous after 3:30 on the bike.
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97% for the first couple after blowing up during Darwin the other day. After that it was 100% for the rest and it hurt like it should.
(Nothing like you Disaster nut jobs though. You’re all sick and need professional help).
It’s 34c outside today so I cranked up the AC and had the room at 21c. So much better than 27c.
Take that Mary!
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Top stuff! I’m looking forward to moving out of SSB to SPB… i think
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It’s a challenging phase. If you ever needed proof that TR works, in my opinion, this is it. Good luck 
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Do agree 
with what the coaches say, reason for rest intervals on sweetspot I think Chad said is so you can complete the duration. You might not be able to complete a straight 60 minutes with current fatigue but with rest intervals you can do 4x15. I am completing the sets so think that is okay, maybe I should reduce the length, but it’s just a bit extra TSS at target levels. Also I’ve stated before other reasons, going cold, legs switching off.
What I now try to do is never increase intensity of intervals, which could change zones. Will decrease if required!
Am aware altering workouts can also cause failures down the line with a build up of fatigue. My broken trainer issues and rides outside have caused this recent problem!
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Leavitt +3 was in my calendar today. I took outdoors not expecting much after a relatively strong ride yesterday. I was pretty much right. It was scheduled to be a Sweet spot session. I did the first 2 blocks at tempo and dropped to endurance for the 5 remaining blocks.
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Coach assigned a “mini Disaster” kitchen sink workout. Best part was the Hawk grabbing lunch and flying 10 feet in front of me!
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You forgot about the football.
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Antelope +5 with some extra 15 mins CD and a light 3 km jog with 5:00/km pace brick 
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