Hmm, somethings wrong - I’m progressing backwards…?
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Berkshire
Unable to do any big rides this weekend as I am taking the family to Disneyland this morning. So, I had to use Train Now to get a shorter ride. It gave me Berkshire — better than nothing!
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It wasn’t a TR workout but it was a workout for me nonetheless. This morning was forecasted last night to be torrential with crazy wind and someone asked me to do their virtual TT. In true East of England style it turned out to be light showers with a gentler wind but thats another story.
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Town Hill
Polarized Base. Increasing my long rides by 15 minutes each week. I need some better kit so I can do these outside.
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The focal point of this workout was a 90min effort with average HR in the Tempo range of 146-151 bpm. I have done quite a few Tempo efforts over the past 6-7 weeks, but mostly in the 30min per interval range. Today was about stringing them together. The thing about Tempo efforts is, they aren’t that stressful in terms of HR, but you start to feel it in your legs. All the hours I have been putting in on these efforts seemed to have paid off, because my legs just did not get tired.
I wasn’t quite sure about the pacing, so I set the erg to 281w for the first 20min. HR looked a little high at that point for staying in the 146-151 bpm range for 90min, so I lowered the wattage to 273-276 for the remaining 70 minutes. In the end, I averaged 275w at 150bpm. Compared to where I was even a month ago, this is pretty significant progress.
TR thinks it was a Sweet Spot workout and bumped my SS PL to 10 lol… I’m very curious what my AI FTP update will be next week.
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I was reminded that I have a B event coming up in about a month that’s about 5 hours and I haven’t done a long ride in over two months. I decided to push myself even though my legs have been pretty sore since Friday. 2 hour VO2 Max session in the books - f*ck yeah, in the bag! Another week before a recover week is the plan. Feeling good about it right now.
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Woke up with a cough.
Not saying I shouldn’t have rode, but heart rate was elevated, even when I reduced the workout %.
Still, got 45 minutes and two sets in. Better luck next week I suppose.
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26km Muddy Trail Run
Well I switched things around due to the accumulative fatigue of the week, took the Friday as the rest day, binned both planned 90min/15km trail run on Saturday & Sunday in favour of just one longer run.
So on the Sunday I went for a 3hr trail run session with backpack, managing 26km across flooded, slippy muddy terrain. Only ended up going down once, down hill grass slope that re-acted like ice when I tried to stop to take a picture! Just the caked muddy knees and hands after that event.
Also did a bit of ultra eating training just prior to going out, consumed two sausage and egg breakfast sarnies! Get the gut use to digesting food whilst working/bouncing.
All good at that easy pace.
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I’ve been making my way through SSB2LV and was kinda scared of the 30/30 VO2 workouts since I’m so used to long vo2 intervals from later in plans for sustained power. First week barely got me working, glassy ridge -1 2.4. Marked that easy. Second week AT bumped me to sleeping beauty+2 3.7. That was a bit harder but still easy enough but worth moving to moderate. That bumped me to sleeping beauty +3 4.3 with 30/15s for today. Still mostly easy and so achievable. I’m not sure why I thought 30/30 type workouts were harder than sustained power haha.
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