@JoeX such a nice reverse split
I did a sprint workout (ran) and that hurt a lot.
Then i went to test out my bike with new power meter batteries on, it worked well but couldnt stay on the bike, the sprints drained me lol
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My easy week continues, and I managed to behave myself for once. Even had to utilise the 39t a few times! Quick check of neuromuscular at the end - bit low, but I’ve not touched any high power since Jan.
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It’s easy when you start off really slow 
Tunemah -2
Moved to the minus 2 version as time is a premium at at the moment.
Legs a little tired from other day but happy as it feels this is the right level for where I am at the moment, just the right amount of burn and mental fighting to complete. No extras required here today.
Believed I had a nice recovery ride tomorrow, but on closer inspection its a 90 minute sweetspot ride… might just move that to Sunday, will see how day goes and legs feel.
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Posting another easy ride, because the hard part of the equation always gets the glory. Think this is the easiest ride I’ve done since I had any fitness. I met with my 63 year old dad and we put the world to rights for 90 mins. I kept telling him to ease off! Perfect antidote to months of hard work indoors!
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Last 5x5 session as tri training starts proper on Monday.
Glad to have pushed the boundaries, would have liked to get to 100kg in the squat and it’s in range but it’s wiping my biking out for days now 
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First time doing 5 by 10min Threshold, struggled a bit with the last sets, FTP increased this week as well
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Did Pettit yesterday morning followed by a social Zwift spin with a mate. Felt quite tired last night so was a little apprehensive for Mary Austin -1 this morning but banked a solid 10hrs sleep last night and gave myself some time this morning to get fuelled properly before swinging my leg over.
The end result was that the workout felt very comfortable which has filled me with confidence my training is progressing well.
Ticked off Zwift Grand Fondo at the same time. Cooldown was a bit of a mess as had to keep jumping off to extend the ride and adjust intensity to finish the event 
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Bondcliff-1 for me with an extra 18 mins ss at the end. Felt good and was a breakthrough workout for ss for me.
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4x8 seilers vo2max, 1h40m of z2 then 20m at threshold.
Trying to get my legs used to the idea that I might have to do horrid efforts 2000Kj in
It was horrible but from what I see roadraces are still worse
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Sierra +5 today a.m. Was quite hard workout again. Quite good sleep, big breakfast and fueling during ride got me through…
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Gibbs!
Small distraction around the hour mark, but no worries. Knocked it out with just coffee and water, HR seems to be trending in a good direction and I can feel a difference on my recent mountain bike rides with the z2 focus of TB (even LV). Endurance and power both are coming along on the trails. I think I’m finally figuring out how to best prepare myself for a fulfilling season of riding/racing. Looking forward to the dynamic tempo and SS workouts lined up for next week. Today I’ll knock out some yard work then get back on the MTB for a 2-3 hour ride tomorrow! yippee!
1:42 of time in z2, just can’t do that outside (in a 2 hr window).
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Spanish Needle -1
Good thing I rechecked my plan last night - I accidentally had Spanish Needle (150% intervals) on the calendar instead of Spanish Needle -1 (140% intervals). Cardio capacity kept up just fine. Leg strength was the limiter, as is usual for for me. I definitely wanted to reduce the intensity to 135%, which is what felt “best” during the warmup and first set of stepped intervals, but fought through each 8-minute block. Highly doubt I could have done 150% intervals (i.e. Spanish Needle). Need to work on leg strength next off season. Nonetheless, glad to have this one behind me.
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Gould +3
Great workout for me, but had a ton of dropouts. 17 dropouts in 14 intervals. Never had anything like this. Assioma pedals and Kickr.
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Whiteside +1
A fair amount of sweet spot was on the menu today, and I was rather intimidated Overall the workout went quite well, but intervals 1 and 5 had a much higher RPE compared to the rest of the workout. Once I found my groove after interval 1, I locked into Netflix lol, the session flew by. I’m excited to see where my fitness goes over the coming months. Wishing you all happy and productive training!
-Alex
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I’ve had a patchy few weeks of training… something called work getting in the way. So I chose Jepson as a tough workout but not an absolute killer. It was just the right duration and intensity. I’ll now pick up SSB2 MV again from wk 4… let’s hope work calms down…
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I woke up and commenced my usual routine, make my coffee and oatmeal. The GCN app was nagging me about turning on Milan-San Remo and so I did. Coffee, the race, and I was putting the finishing touches on a website upgrade for a campground client. Great finish on the race, I’ll not spill the beans on it. I then had to run some errands.
When I got back it was time to throw over. I got ready and threw over. While we look forward to these sessions we know they are designed to be difficult and produce discomfort and hence no matter how easy they look we approach them with trepidation. Today’s workout looked easy but we know how that works.
After the first interval, I thought it was easy. My HR did not spike too much with the opening sprint and fell back into what I consider to be an aerobic level and stayed put. While subsequent intervals the HR did not fall back so much, it was very sustainable. The steady state was STUPID power, ie I really did not have to concentrate too hard on holding the power up The cool thing is, this power level was a few watts HIGHER than my ramp test result back in September when I embarked on training for the 2021 race season! Even with the 30 second sprints, I am confident I could have done this workout without the three minute breaks. This and the last workout are good confidence sessions after getting my @$$ kicked by Joe Devel +1, Pierce, and missing Lion Rock.
Bondcliff:
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