Easy peasy. CX race on Sunday
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Go longer. Not much to be gained by going over, say, 92% of FTP. Lots to be gained by progressing time in zone by extending work intervals and/or reducing recovery intervals.
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Cheers, @Helvellyn , - that’s the plan. But as this was my first ever attempt at focused riding in that zone, and I needed to get a feel what my body can take. In a couple of weeks I’ll be doing 1x 90min, but keeping power at 88%.
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Been a while since I posted one of these, but have done quite a few TR catalogue workouts in my latest block. The time flew by with this one.
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Short week for me AND I have two weeks off the bike starting this weekend 
. Still got in a decent amount of riding; I’ve slowly been building up the riding on my lifting days. Pretty pleased that I managed Beech -1 on a deadlift day; usually the legs do not cooperate at all.
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Aerobic ride, with a 1 minute power sprint.
Never done this indoors on a trainer before, in fact I’m not sure if I’ve ever done one with power before. Seated, no rocker plates, and legs still a little heavy from yesterday.
Will find a time to do some sprints once I can get outside.
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Basically 1:45 of Z2 into 4x6 threshold OUs followed by another 30 min of Z2. Those intervals get a bit harder with that riding already in the legs. Was gonna tack on another 30 min to hit 3000 kJ but I got bored.
Starting up a threshold block. I suck at riding at threshold. Here we gooooo
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Not sure what your progression looks like but ChatGPT recommended this one for me. Seems reasonable.
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Appalachian
3:30 @ Z2. Trainer and TrainerRoad decided to stop talking to each other around the 1:20 mark and ended up resetting both. Despite some HR drift starting at 2:30, the last hour felt great.
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Little foolish to think I could easily manage 90 min of sweetspot when I haven’t touched it in over a month. Got in 75 min and decided it wasn’t worth grinding the extra 15 min.
Lift after having a bagel and espresso.
Easy next two days, then 3x10 at 95-99% on Wednesday. Saturday will be 3x9 OUs of 2 min at 95%, 1 min at 110%. Just making up this progression.
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That looks insane 
Felt surprisingly good (in a relative sense) during this workout. I’ve struggled w/ losing motivation partway through the 20 minute interval in some previous attempts. Ended up with 10W over what AI FTP had said.
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Friday 1hr Trail Recovery run
Night time run with other half, nice all day pace through woods and paths with head torch. It is the best type of running IMO.
Sunday 10 mile (17km) Stourbridge Stagger
Officially a race but aim was to run at a good steady pace around the course.
Happy with run, really enjoyed and chatted with a few people. Was surprised with the 1hr 35min time. Had plenty left in tank, last few kilometres I picked up the pace and managed some sub 5min/kms. Just have to knock 30 minutes off my time to contest the win next year 
Have two more main TR workouts this week to complete before I take a recovery week. Plan to get them done and bag 30-40km of trail runs too, then the recovery week and a new plan can start!
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Yeh, threshold is a strength of mine, and as this one doesn’t go too far over FTP that works in my favour. To be honest, it might be impossible for me to do this with a correctly set FTP (0.96IF for 1.5 hours!!). From my recent workouts post VO2 max block, I think FTP is up about 15w, but even so it was still stretching and hard work, but doable with some focus. 1 more week of O/Us and suprathreshold work and then I’ll re-test.
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I started my day with a simple workout to warm up and then I was cycling. 100km - done. Good start of the week already.
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20 Minute Power Test. Never having done one, didn’t really know how I should pace it. Legs were feeling a little flat so probably came out a little conservatively but they woke up 10-12 minutes in and finished strong.
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