Mount Foraker +1 on the turbo.
5 x 5 mins @ 110% FTP in the TT position. Huge confidence builder!
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Business end of 4x4.5-mins at 110-114% this morning.
In the past doing Sweet Spot Base resulted in a real #struggleFest when it was time for vo2 efforts. Hats off to my coach as these were easy and I could have gone harder or done another set or two or three.
Last interval came upon a red light with a green right-turn arrow, made a little detour to keep the power on (map). Extended that last interval out to ~5-minutes. Fun fact - that intersection was the site of a crash in the peloton a few km before the finish of Stage 5 of the 2018 Tour of California.
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I can’t find ANY TR workouts at 120-125% with continuous 4.5 or 5 minute intervals. Maybe you were thinking of a 3-min interval?
Probably the closest in TR library:
drop 2 intervals and replace between set with a recovery interval.
This is what TR rated the custom workout as:
4x4.5 minutes at 110%.
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Mount Goode -2 (3x15 @ 95-99% FTP) outside. I lost 5lbs in water after this ride even after 1500mL of liquid consumed.
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Finished 70.3 Steelhead Sunday. Pushed this Monday recovery week workout to today because I was just too tired. Warm-up started off with me thinking “Uh oh” but ended up being fine. The most difficult part was riding with the chaffing that still hasn’t healed from the weekend. No amount of chamois cream has ever prevented this and geez!, it’s uncomfortable and annoying.
Welp, time to agitate the undercarriage more with a sprint tri tomorrow.
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Carpathian -2
On the beta TR AT journey, liking the recommendations and alternate swaps in workouts. Pushed this one on last interval for a top ten Tempus Fujit spot on leader board. Was successful there.
Think I’ll take a bike rest day next, currently transitioning into barefoot running (using Vibrams Five Fingers) to see if I can sustain occasional running with my knees, early indications are good. Base of feet, calves and toes all feeling the work and taking some of the strain and impact off the knees. Probably just do a low impact 5KM Jog/Walk tonight and work on my technique.
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Not sure if this will prove to be the jolt I needed or the straw that breaks the camels back. One minute @127% FTP sounds fine on paper. Put seven of them together and my HR was squarely in VO2 territory 
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I’m closing this at the mid-point of the 2021 season, like we have done with the prior topics.
Continue posting in the new topic.