Junneau -1. 72 min of sweet spot. Felt surprisingly easy after Lion Rock yesterday.
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Garrowby +7
Opted for this one instead of Eclipse +6 after seeing @Jonathan do it the other day. The one-minute breaks every 3-4 minutes certainly helped me get through what would have otherwise been 20-minute intervals. Sooooo ready for recovery week complete, although schedule doesn’t permit me to ride tomorrow and I really want to do Pettit.
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Seller 4x8 @ 106%. Hit desired power for all 4 intervals without ERG. I’ve been finding ERG to be harder and more painful on my knees at 85%+ FTP. I’m able to hit the desired power dead on almost every time, so I stay away from ERG.
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A slightly modified hard-start SS session, Redoubt, with shorter rests (5 not 10 min), and 0% decoupling. I should have done another interval.
106 PRs, from 1-1.5 hrs. Did I say how hard-start SS and I are besties? Time for a hard-start version of Wright’s Peak!
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Today was Juneau -1 in preparation for Tallac +3 next Sunday before the ominous Wright Peak -1 looming on the calendar the Sunday after. 
As you may have guessed, I’m approaching the climax of SSBMVII and that the struggling has definitely begun… 
As an aside, I should mention that thanks to discovering the ability to filter for particular workouts, I’ve learned that I’ve done each of these workouts at least once before, and truly enjoy and appreciate our being able to review all the details including any notes we may have added to the workouts.
In doing so, what I’m learning is that the more notes made to each and every workout pays dividends down the road - in my case, learning things like: how did I fuel the workout; how did I feel; what did I watch/listen to; and of course pretty much anything and everything you can imagine deciding to include in addition to the particular ride data itself.
I’m sorry for the lengthy digression, but am so thrilled to have access to this kind of information that I’ve been like the proverbial ‘kid in a candy store’ - wanting to see, feel, smell, touch and taste everything I can find in the TR “store” 
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Skipped three run workouts from lack of desire but brought back lifting as some recompense.
8h 09m last week.
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Free Ride 90
Haven’t done much in recovery week, so I woke up to the legs with the tour de zwift stage 5 last night with a nice ending effort up the volcano.
Weekend has consisted of a 17km lockdown walk on Saturday, around the local canal, lovely day between wintry snow showers
and yesterday afternoon after the overnight dump of snow (4 inches), I went sledging with the other half at the local hill. I’m putting them down as Hill Repeats 
Booked for Ramp today so will see how I recovery through the day before possibly attacking that, or might just push everything back a day.
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Spectacular photos 
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Recovery week done? 8 days of holidays on the beach might’ve knocked me around a bit.
Anyway, it hurts to walk down stairs today. Add to that my decision to stay up late drinking beer and watching Netflx…kinda reasonable after 8 days of non stop family fun. 
This was not a good ramp test.
225 down from 230. It’s fair to say that I’ll be ignoring that result and adjusting manually as I move into SSB MV 2.
Dumbass!
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Ooooh pretty pictures!
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I like suffering so I did an Hour of Power FTP test today.
Normalized Power for whole 60 mins was 254, for the 55 minutes 253. So I guess I can set my FTP to 255.
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https://www.strava.com/activities/4675397102
almost 90,000kj in 4 weeks! high volume!
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Ramp Bail
Maybe I should have pushed it back until tomorrow after all. I blame the sledging hill repeats 
Had a 14 minute freeride before to warm up in an icy garage, must get some diesel for that heater!
Got to the 18:15 point and knew I’d make it to 19:30 but not much beyond so couldn’t see the point of suffering anymore, that effort last night took the top end out of me mentally.
Only 10 days ago I managed a 55 minutes block above my current FTP and intervals.icu has me above it too so I’m going to stick with what I have for the next couple of weeks of workouts.
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15 minute warmup immediately followed by Mills +3 
This was a tough one for me…anything with 115%+ is generally a tough cookie. Might want to rearrange my schedule so these don’t fall on the last day before a rest day in the future.
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Mills. Tough, but OK until I bumped the last block, which really took me to the edge. The thought of the extra minute coming next week in Spencer +2 weighed heavily on my mind throughout…
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Wow! That’s amazing! 
. That is a mind boggling amount of work! Congratulations!
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This one really highlighted my weakness— sprinting. As bad as I am at sprints before intervals, I am much much worse sprinting after an interval. Straight up could not hit the power target.
I liked this workout a lot though. It’s going in my favorites. The SS is about perfect for a Monday.
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Galena done… and with it the hard 5 weeks of SSBI MV 
. I should’ve done this yesterday but I shifted my last weekend by a day. I enjoyed this, cycled up Alpe du Zwift in parallel which helped distract my attention. I had a wobble midway through the second 20mins. Not sure what happened… I adjusted my seat position or something and just lost my rhythm. I knocked the resistance back by 10% for about 30s and then 5% and got back to 100% soon after. Time to take it easy for a few days…
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