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As per the last few weeks I subbed whatever threshold workout I had on the LV plan for an Endurance one. I put in Pettit +1 I switched off ERG and took it to the virtual world (Borrego Springs). My compliance though doesn’t look great but it was much easier on the calf which I hardly felt until I stretched after the workout. It felt a little Sharp, perhaps I should have rested it 
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Glassy -4
Had to do some backspins in the last interval, and my HR was way higher than expected for a tempo/ss effort like this. I even accummulated time in the VO2max range…
Have not been feeling great lately but if I was to tired i would have expected the HR to be low and the muscles to tired to comply. Next WO will be exchanged for an endurance wo.
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Mount Goode was in my calendar for tonight and I done it in resistance mode so as not to aggravate my calf. That seemed to work although not the laptop or something, TR paused but the Garmin didn’t and lol, it was nearly 20seconds before I looked up an noticed 
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Can you link to this article?
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Long time, no contribute: Broke my collar bone and tore my labrum in early August on an early AM commute. There’s gotta be a thread for that story somewhere else. Coached a lot of soccer in a sling and before being cleared to ride… Lost motivation to train for a possible extremely abbreviated cross season. A cross season which had been my focus since December of the previous year. Anyway, life happens.
I’m back. Did my “routine builder 75” (minutes) two days in a row now. But I haven’t lowered my FTP to where it probably is, so instead of 50 total minutes with a 62/65% target, it was probably closer to 75%… I’ll test on Monday and figure out how much I’ve really lost, but the good news is the scale only has me up a few lbs.
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Boarstown -1. Still an “endurance 2.6” but this time “productive” rather than yesterday’s “achievable” 2.6 Routine Builder. [Edit - Brasstown -1]
I’m guessing my FTP test tomorrow will say that my FTP is about 40 watts too high, so Boarstown -1 would probably be closer to a +4 / Stretch, but it felt pretty good anyway.[Edit - Brasstown -1]
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New bibs. Much comfort.
I’m ready to jump into next week. I also somehow lined up recovery week with the week of Thanksgiving.
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Ramp test. 43 watt drop from my pre-injury assessment. Still in the same 100 watt bracket, but just barely. I would have loved to be “wrong” and only drop 30 watts, but that wasn’t the case.
Then rolled into Obelisk as an even easier endurance ride. Here’s to the start of a second post-break rebuild with AT. 
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Poor sleep last night made this feel harder than I think it should have:
I am also starting to work in some cross training which is increasing my total training load, and I need to adapt to the added level of work. Trying not to overdo it 
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Tuesdays are Threshold Day. 30 minutes of there-or-thereabouts threshold gets the legs, lungs and heart working. The ramped cool down is just cruel.
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Gotta’ up the volume when I have the crazy motivation from the long layoff, so I did my 105 minute volume builder:
3.9, endurance, stretch (from 2.6 where “routine builder 75” and Brasstown -1 left me). I definitely overshot it in a few spots, one of them intentionally, and ended up with 84 TSS rather than the workouts 68 TSS. .69IF rather than .62IF.
Tomorrow: Mount Field, 60 minutes, .73 IF, Sweet Spot 1.1, Productive
The last time I started back up, I had a hard time trusting AT and it took a few weeks, maybe even halfway into the build phase, to catch up when I was being pretty aggressive with raising the workouts a level or to a Stretch… I’ll do this one as prescribed and see what data points I gain before going aggressive again.
Slightly longer term: Thursday will be an easy/recovery day (routine builder 75) Friday will be off, Saturday will be Mono (Threshold 2.4, stretch as prescribed) or some adjustment based on my reactions to Mount Field. Sunday I’ve penciled in Routine Builder 105.
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Redondo -3 for me tonight. I need to recharge my power meter as it seemed to be dropping out a fair bit on the garmin; which despite the drop outs has recorded a few watts more the TR app 
Oh and TR (both PC and Android) for some reason is refusing to sync to Strava again. I think yhe common event has been not rebooting straight away after an update
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Sutton for me last night.
Really enjoying the traditional base plan this winter, particularly the long L2 sessions. I can feel the TTE gainz
Annoying Wattbike Atom Bluetooth dropouts after about 90 minutes which seem to be a ‘thing’ with my setup. Consistently fine until I push the workout beyond the hour and a half length
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Empirical Cycling FTP Test ‐ Baseline Test
You love to see it 
Tapped out after 36 minutes to average 239 Watts (3.37W/kg) as my new FTP (up from 231)
A bit of stuff going on at home today, so focus wasn’t 100%. Coulda shoulda pushed a wee bit longer, as I was aiming for 240W. Will shoot for at least 40 minutes the next time I do one of these. I quite like the format, in an “I really hate this!” kinda way.
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I think this is the hallmark of a good test 
Awesome work!!
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