Sprint training as part of cycling to work!
Hit some new PB on 30s sprints, 743w 
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True, but at the same time, Iām not sure itās worth it. Maybe when youāre younger. Iāve had one or two times itās paid off, but far more often when I push even though my body is telling me to take a break, Iāve ended up sick or in a hole that took a week or more to climb out of.
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For sure. I really think its a matter of getting more proficient at knowing your body. So not ignoring it, but knowing what it truly is saying.
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My body totally lied to me last weekend. Woke up Sunday feeling super-drained after Saturdayās over-unders, finally got round to throwing a leg over the saddle and heading out of the door for what I thought would be a half-hour recovery spin. Iād shoved a pb and j in my back pocket - why I donāt know - two hours and a solid tempo session later I was cursing that I hadnāt brought more. Body and mind woke up out of nowhere after 25 minutesā¦
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I wonāt lie. I thought the AI was broken when I got this one in the queue but Im learning to trust and I did it including following the directions to reduce the intensity to complete the intervals. And I think I rode harder than I ever have before! I got the struggle survey and added nutrition because I had an ill-timed meal before so I wasnāt quite underfeed, just not perfusing my GI tract! I still think this was a win!!!
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VO2 Block - Workout 3/9
That was pretty tough. Fatigue caught up with me a bit. Still had a pretty good hit of VO2, not quite as high as Iād hoped. I should have gone for more strict 3min intervals, and probably less of them. Iāll bare that in mind for next Friday.
Away for the weekend with the family. Possible opportunity to sneak up the hill for a MTB before the family is up and at 'em. Iāll have to be careful not to add fatigue though or Iāll be in trouble come Mondayās VO2.
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This is what not following a workout looks like:
in my defense its the last workout of a ārecovery weekā and I dont have a training plan lined up yet. So not really derailing any training or race plans.
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If ever there was a Bald Knob, thatās it 
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(I understand, but it saddened me just a tiny bit to see the knobs were gone yesterday lol)
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Coincidence or silent protest? 
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Wait. They removed Bald Knob?
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In memory of the Knobs
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Was trashed from yesterdayās 2 mile singletrack reps (MTB) so focused on recovery & skill work today. Smashed my balls going off a drop into a rock garden when my pedal hit a boulder sticking out on the side. Took a good 10 min to try not to throw up & catch my breath after that one. So I guess that makes two ball busters in a row. 
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I Failed dismally today. Beaten by Washington +2. I only lasted a minute into it but felt like I
gave up too easiy. These type of long vo2 max intervals (7 minutes) are so hard you have to be both mentally and physically fit for them.
Althoā I was a bit tired , mentally I had the concentration of a flea.
In the end I did Abney which I enjoyed .Sweet spot ,low cadence , restored the lost mojo.
It doesnāt often happen ,but when I fail a workout and have to quit (as opposed to finishing it at reduced intensity) I always pick another shorter/easier one to do instead. I feel good when I have achieved this . Better than if I did nothing, or went off in a sulk.
I will revisit with Washington +2 another dayā¦
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Washington looks like just what I need!
Those are always the worst though, that length of time. Maybe Iāll give it a shot next week
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Those long intervals are my nemesis too. I have to really prep well, get a good nights sleep, have my head in the right place, have a smashing playlist, etc.
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Coach had a genetic 3x15 min Sweetspot workout scheduled. I took the duration and TSS found something close and modified it in the workout creator.
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Warlow -2 for me today. Didnāt cry, felt like an achievement. Really wasnāt sure Iād complete until the last 30 seconds. Temple scheduled for next week, so another rep on each interval. Iām scared already.
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Woke up a bit later than I usually do so was pressed for time this morning. Wouldnāt be able to do a 3-4 hour endurance workout so just did Walker instead.
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VO2 Block - Workout 4/9
āVery Hardā due to steadily building fatigue. Managed to get the HR/breathing response, but Power was not as high as last week (and Iād have not enjoyed any more intervals).
Will skip tomorrowās easy ride.
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