Knocked todays z2 ride down to .61if from .68if. Would have liked to go outside but after fighting the wind yesterday, I didn’t have it in me. Motivation to get going was lacking but once I did, this felt really good.
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Tried to do a couple sprints at 5:30 AM after 4 hours of sleep, legs didn’t really have it. In fact, I was half asleep in erg mode when the first one hit me.
Testing phase done, time to start upping volume on some endurance rides then think I have a VO2 Max block up first.
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Huaraz
Not sure what my HRM was doing, and Zwift took an hour to update (I didn’t wait), so I watched some dude bike around the Alps on YouTube.
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Coldblow-1. Tough. Had to dial the last set down to 95%. Maybe still recovering a bit from a Sunday century, ironically, in the cold, and blowing cross/head winds.
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some long over unders…excited to try the harder ones from @samfuller in the comments section of the ride. 21m @ 110/88
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After a quiet morning WfH I got a flurry of emails in in the afternoon and evening so didn’t get on the trainer until an hour or so after I wanted. It wasn’t helped that although the web site had adapted the Ramp for Brasted both the PC and Android apps hadn’t 
After a bit waiting for the system to refresh I gave up and manually selected Brasted. After the workout it seems to have synced across all platforms correctly 
I did the workout in resistance mode and I think I executed the warm up and first blocks well, ignoring power and spinning up to above the desired cadence. The next two block though I was conscious of going over the average power target which didn’t quite get the cadence high enough.
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Did this for while studying for my last licensing exam. Apropos a discussion in another thread, this is made a lot easier in erg mode. Lift after.
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I don’t know why I can’t hold sweet spot for very long but I can do these VO2 max workouts with no prob. My mental game needs some work
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1h40m of SS is a lot of productive work.
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Continuing to discover the joys of a Vo2max block and new kinds of suffering!
AT proposed I do Wolfjaw PL 6.2 (6 x 3.5min long floats) as my first ever Float set
while my longest suprathreshold to date is Givens -3 (2.5min repeats).
Instead I decided to play it safer and go for Apple Orchard PL 3.9 (4 x 3.5min long floats) and set myself up for success. Went ok.
It seems to me that AT just see my PL level and applies it blindly to all flavors of Vo2max without distinction of what I’m good/bad at. Maybe its prediction would have worked with Wolfjaw but I have had enough workouts this year where i’ve smacked myself against a ceiling.
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Man this one hurt - legs were def tired going into this on top of a full body weight workout in the morning. Still banged it out - used the Saturday app to get my fueling and hyrdation ready.
What was most interesting is that my 4th effort was the easiest of them all as far as my RPE goes - it was like a 6.5 and the other were all 7.5 up to 8.5. The breathing was calm - legs kept spinning and I didn’t have any thoughts of quitting. Anyhow, enjoyed that and was happy to have checked it off the list.
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Sleeping Beauty +3 VO2 Max 4.3
Took Monday as a rest day, recovery from the 10 mile trail run.
Catching up on some workouts I’ve pushed to later before I take a recovery week. Plotted a new plan for afterwards, reducing the bike to 2.5 hrs/wk and increasing time on the trail to 5-6 hrs/wk. Time on bike will be VO2/SS or Threshold. Runs will be mostly endurance slow/med paced.
This workout was down as a stretch, found it very hard, been a while since I’ve done 30:15s. Made it harder at the end by adding 5% (125%) on last set just to see how it felt and know I couldn’t have done all the sets at this level. Managed the last set by listening to Darude/Sandstorm (7:26) full blast! Really got the cadence up 
10km recovery run tonight, looking forward to a slow run on the trails, under the stars with some music!
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Sandstorm, lmao! I also had some driving proggy house going on in my earbuds during the last part of my workout - seems to motivate me a lot. Cheers!
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Morning session:
3x10 at 95-99%. Happy with how I executed these, keeping the cadence at 90 rpm or higher. I’m not good at threshold, so this was nice for confidence (even though it isn’t particularly impressive).
Evening session:
Heavy lift after.
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Threshold
4 x 10 that somehow became 3 x 10 and 1 x 25. I paused the last interval with five seconds to go to finish the Alpe du Zwift climb, then kept going. 
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Usually Wednesday is an endurance day for me but I’m not sure if I’ll be free tomorrow night So I did tomorrow’s SS today, Hot Springs. I must be on the edge of PL degradation as after I had done it, it became a ‘Stretch’. The actual workout I think went not too bad. I done the first hour at 90-95rpm before dropping to circa 78-85rpm for the last block and I did the whole thing in the TT position. Oh, and apart from the warm up/cool down (which I done in ERG), the workout was in ‘Resistance’ Mode.
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Those “too short to recover” little valleys are welcome but still a kind of torture.
I haven’t done 30/15 but just did 90/60s and there’s no absolutely not enough time to recover.
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