This is my new favourite workout! As soon as I completed the first interval In knew this was going to be sweet. It was always just on the right side of painful.
Can’t wait for this one to appear again!
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I really underestimated this one. The .85 IF was really misleading for the feeling of the intervals. I felt very depleted after this one. Took a while for my body to just come back to earth, and in hindsight, I think I should have extended the cool down longer to really bring my HR back under control.
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Kosciuszko +4 on sustained power build high volume plan, repeating from winter with a 6 watt FTP increase.
I’ve been really enjoying the Outside Rides option while still sticking to structured training. I’ve been finding I can hit the intervals a few watts over target (perhaps due to not being constrained to erg mode indoors) and even finishing strong despite feeling tired and counting down the intervals!
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@CapraHam11 you nailed it, thats the way to do outside workouts!
over here…
Took an hour nap.
Barely hung on to put in 8 hours at work.
Force work in my home gym Mon/Wed.
Force work on the bike with 5x7-min low cadence / high torque on Tuesday.
Dreamed of going on a short easy ride today, but unbelievably tired from all the force work. Seriously needed that nap. Welcome to week 2 of a 10 week strength training phase.
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Good work sticking with it!
Question - how do you get your power line so smooth? Are you recording power in intervals longer than 3 seconds?
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Second sweet spot interval session at my new FTP and this one went by much smoother. I think a lack of sleep and/or forgetting to calibrate my power meter before hand really threw me for a loop last time.
Snuck a peek at Saturday’s workout - Palisade 
. Let’s just say I’m really gonna take advantage of my rest day tomorrow.
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I run in Erg mode. I find it’s just easier. I save the free riding for outside and Zwift.
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No offense but that looks like fake Wahoo power. Nobody pedals that perfectly.
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Tried some vo2 efforts based on rpe on the MTB.
Think I’ve gone a bit to hard in the beginning. At the end my legs had no power left. But it was a fun training.
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VO2 Friday is back 
Got that lovely burn for the last 20-30 seconds of each interval. The endurance at the end sure felt sweet.
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Galena, oh the drudge “today the distraction from pain will be mental toughness”
Yeah, you can say that.
But hey, i’ll take those 60 mins of sweet spot, thanks a lot. That will pay for the beers tonight.
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So far my “add a bunch of extra low-intensity volume to make up for spending 15 years sitting on my butt” plan is mostly theoretical, but I still believe. Heart rate continues to be a mystery, averaged 5bpm lower today than two days ago because 
reasons
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Magic 
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This week I allowed myself some much needed time off of structured training and intervals. Did a 100 mile ride on tuesday and an easy Z1/Z2 ride yesterday. Plan on getting on the MTB tomorrow for a quick hard and fast spin on the local XC loop to keep the legs fresh and have another long ride planned on sunday. Next week is a restweek and I’m looking forward to get back to work with fresh legs and motivation the week thereafter.
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Palisade. Got through, but not sure I’m ready to talk about it… Today’s earworm has been @chad saying “juggle that ball son” though…
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53 miles of zone 2 @20.7mph…bloody windy - my route is a long loop so out and back - averaging 18 mph out 24 back! still at least it was dry…although suns gone - tacked a short 2.5 mile run @7 min/miles on at the end…good early morning that!
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I think the next step is to drop my FTP back down 30 or 40 watts and see how things go after that. I’m not up to a ramp test yet.
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Binned last nights Mokelumne ride as I planned to get out today for a long steady session. Try and keep it mainly zone 2, some endurance work. Pushed plan back a couple of days, Avalanche Spire +1 moved to Sunday, that will be my next workout.
Did an orbit of Church Stretton here, some decent hills in there, kept power down as I wasn’t going for any records or times, don’t want to mess up the plan!. Did some 9+ hours of enjoying some outdoors cycling on the MTB. Head wind going out, some tail wind when heading north and a total side wind on way back, wish it had moved clockwise, that would have been a great ride back!
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