Nice! That’s a big jump at that level
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Did this one, erg mode problems , I did the last 3 on resistance mode so I could control the cadence.
Not too bad but legs still tired after Sundays 2 hour cx race, and the 8 hour mtb race the week before.
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Super job! Congratulations on new FTP!!
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Yesterday was my favorite —Tunnabora — but first my air pods went crazy because my husband borrowed my car to run an errand so my car stole my music and my husband got blasted with my “loud and angry playlist”. Lol. I sorted it all out, got the Bluetooth working … then the rollers stopped applying resistance. I had to unclip and get off and unplug and restart everything. I don’t know if this even counts or if I need to do it over.
Today I was just grateful everything worked and I could suffer in my ordinary manner:
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Damn I love these workouts! And that’s my kinda warmup! 
Much better than the one for White +3. These type of workouts are really tough and super rewarding. That extra 4 minutes at intensity from last week’s version makes a huge difference, definitely got my work in.
The recovery valleys were doubled from 30 to 60 seconds though so I’m curious to custom this workout with 30s instead and see how it goes. Feel like I may have needed the full minute today but it’s fun to find that edge. Legs loaded up big time through block 3 and didn’t clear at all during the valley. Slight intensity increase at the very end in 30” increments but more of a mental exercise than anything since tomorrow is long run day.
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Tempo Tuesday after 4 hours in the car. Air quality sucks. Light ash falling when I woke up on the Central Coast, and again this evening up north in the Central Valley.
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Mills last night - Only a total of 18 minutes V02max but I found myself totally whacked afterwards and didn’t even fancy a 10 minutes cooldown. Went for a walk instead.
Anyone else find that one quite hard. 0.82 IF. SSBMV2 - Week 4
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Carson
Funny how easy everything feels so far, being back to base.
Using that relatively easy feeling to get a good grip on my pedalling technique, and extending the OOS drills.
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Feeling less sore today so I went a little longer than usual. I was a little sad that I still have so much cardiac drift over workouts like this, and then I looked at the last time I did Gibbs in October 2019. Average heart rate was 10 bpm higher than today, and I had to stand up out of the saddle every ten minutes for the last hour because I was so uncomfortable. Progress!
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Great result there…
Often wondered the same question, does it skew result if your hit over target for final minute. Always believed TR ramp does something with result, I think it must and sure it’s been discussed before. The result is not just a case of .75 of final minute power.
My N=1 Conclusions
Your last minute ramp should have been a target of 447w (136% of FTP) and if completed on target, it would give an FTP of 335W.
Your last minute power was an average 480w with a NP of 469W. Average power .75 would give an FTP of 460W and the NP .75 would give 351W.
Giving a value back of 348W I would assume TR are doing something with the final minute if you hit over the required target, so I would be happy with myself that it is accurate.
Well done again, great improvements 
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Wow, that’s some great info. Thanks very much.
I felt almost cooked so just gave it everything and didnt/couldn’t focus on the target.
Thanks also to everyone else for the words of encouragement, that’s why I love this forum, my wife’s not interested🤣
I’m scheduled to do Kaweah (5*10min @340w) on Friday, so I think that will be a decent yardstick of where I’m at. I know it will be hard but that’s the idea right😬
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Lol, my wife’s an online poker fan, even more unhealthy! She does ok to be fair, plus it stops her from complaining that I’m neglectful😁
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Another 2 hour workout today. Desperately trying to get my value out of this 6 day week before 4 days away from home/bike (aka forced recovery week).
I haven’t seen Beehive before, but when I looked at All Rides it seems fairly popular. It’s no different to Boarstone from what I can see, but thought I’d tick off a workout I hadn’t done before!
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Good lord… That’s an impressive ftp.
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Yes @John_Hallas — I had Mills +3 in short power build and my recollection is that it made me cry. It was hard. It didn’t look as scary as some, but was very hard.
Thanks! I started my first TR plan in November 2019 at 312w.
Made some mistakes along the way, but have been very consistent throughout this time. Gains are painfully slow now unfortunately… but trying some new things seems to be helping.
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