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 that🙌.
5 Likes
Tunemah. Definitely felt it. No breaks or backpedals but the last two overs in the third interval were tough
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Had to finish earlier due some home obligations. Always fun workout - 3x15 O/U during Z2. During first interval my cat has disconnected trainer by pulling out the cable.
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I am thinking about newfoundland if I move to the bigger place - this probably will be even more fun 
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Well, after Thursday’s embarrassment I’m 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: that’s the first time I’ve outlasted it! New battery and back on the bike for an untidy but successful workout.
12 Likes
I can’t remember the name, but 4x10m @95% with 2 sets of 3x1m @150% to warm up, with some track inspection and trail maintenance thrown in. One more time up the hill to cool down. Fire trail up, and flow trail down.
11 Likes
Easy ride so paired up with Zwift and tried out the easy pacing partner. It was trickier than I expected and kept me entertained 
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Hilltop today:
Carson +4 on Wednesday:
and a lil’ hytte weekend in between. I’m enjoying these waaay more than I expected to, not gonna lie. Hilltop’s mostly Tempo so it was pretty chill, but don’t let Carson fool you, that’s work by the end.
10 Likes
I had Tallac +3 in the calendar today but as has happened the last 4 weekends it’s 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 didn’t 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.
9 Likes
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).
11 Likes
Antelope +5
Spanish Needle -1 wiped me out yesterday (needed to take a mid-afternoon nap) so I wasn’t 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!
13 Likes
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. I’d 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 now😊.
9 Likes
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.
8 Likes
Must’ve 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. I’m not sure if because it was the 1st training session it wasn’t too intense or TR has got me in good shape.
8 Likes
Yeah weather was great here. Have to get out while you can, otherwise what’s all the training for?
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Did Warlow at 0430 this am! Looking forward to some possible outdoor ride later this week hopefully!
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brutal