2.5 hour run, ended up at 27.4k at 5.29min/km pace. Very comfy for the first 20k, legs got a bit of a trashing this week - started to feel it after that. Double day tomorrow and then recovery week after thatđ.
I am thinking about newfoundland if I move to the bigger place - this probably will be even more fun 
Well, after Thursdayâs embarrassment Iâm pleased to say I finished Fish -2:
I realized after the first interval that I needed to take it down a notch so I reduced intensity to 95%. It was still messy, and I needed extra breaks to get her done. My heartrate monitor broke down halfway: thatâs the first time Iâve outlasted it! New battery and back on the bike for an untidy but successful workout.
Easy ride so paired up with Zwift and tried out the easy pacing partner. It was trickier than I expected and kept me entertained 
I had Tallac +3 in the calendar today but as has happened the last 4 weekends itâs been too nice not to go outside and have a ride. The weekly ride notes did say I could swap the workout for a long z2 ride so I didnât feel too bad 
Ride turned out to be a bit of a kitchen sink with no real purpose but I was pleased with the overall speed and some of my times up the climbs.
Into the last week of my second bout of SSBMV2 next week. I interested to see what gains I may or may not get having replaced most of the Sunday rides in this block.
Ok so this was yesterday during milano-sanremo:
Quite happy to do this on a newly tested FTP. My HR was lower than I would have thought for the first half or so but later it drifted up a bit. Riding at <50% at the end was agony on my soft bits so I had to go in resistance mode and go a little harder (or a lot).
Antelope +5
Spanish Needle -1 wiped me out yesterday (needed to take a mid-afternoon nap) so I wasnât feeling too good about this one before starting. Antelope +5 steps each 10-minute interval up from 88% to 94% then back down to 88%. During the warmup I decided to knock out the 94% interval first and then slowly step down, hitting all the same intensities along the way. I felt surprisingly good after the first interval so I kept then next three at 94%, then followed the progression down for the last three. GB-MV week 1 is in the books!
Skipped Longfellow and went outdoors instead. Bit wrecked after yesterday, so was slow getting going. I skipped my recovery run after, I doubt it would have been beneficial. The added strength training is still taking a toll. Iâd two days of my full program this week, so just starting to up the resistance now. Not fully adjusted to it yet. Going to enjoy recovery week nowđ.
Ramp Test. 4 Watt increase. 279 to 283. I could have done another minute at the 19-20 step, but that 6% increase is ALWAYS like running into a wall.
Mustâve been the weekend for skipping indoors for outdoors. I had Geiger +2 in the calendar and I was either going to do that or the club training ride if it happened. Fortunately the club ride did happen. Iâm not sure if because it was the 1st training session it wasnât too intense or TR has got me in good shape.
Yeah weather was great here. Have to get out while you can, otherwise whatâs all the training for?
Did Warlow at 0430 this am! Looking forward to some possible outdoor ride later this week hopefully!
brutal