Guess that is part of the paid stuff? It just says lower than last 3 weeks, but no score when i went to check. But it also said my vo2 max workout this morning was lower than last 3 weeks and I have been sick and not doing a lot of rides so who knows.
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This month Iām gradually incrementing the interval durations & decrementing the rest durations in the 3Ć format to see when Iāll crack. And in the meantime getting some really good TIZ I think.
A bit of a jump between Tray Mountain +1 (8.2) done last week & Atitlan (9.0) which I intend to do (attempt) next week, didnāt find much in between, so today was a custom workout splitting the difference: 3Ć28ā @ 89% with 4ā recoveries. As such I thought it should be L8.6 but workout creator pegged it at 8. All good. I just told TR to exclude this one from PLs.
Last interval was definitely a struggle. Iām getting close.
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Funny how the brain works, especially for me.
Iād struggle with 60/70 minutes TiZ in a SST session.
Yesterday did a Zwift group ride and did 90 minutes straight 89%. Not much variation (1.03 variability)
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Agreed! Have you used the Robopacers for any of your SST sessions? In addition to a straight-shot like your ride yesterday, you can also teleport to the Robopacer, drop off during the rest interval, then teleport again for the next.
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Thatās essentially my use of Zwift. Robopacers and races/group rides. I like BMTR - the one I did yesterday by the way. BTMR faster masters. 90min +/- 4w/kg
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Ouch! Well done on the ride! 
A lot of it really is in the head, hey? Iāve had a similar thing happen in training at the ācritā circuit, when someone jumps on my tail it becomes more fun, & reduces RPE with respect to power output. But if someone stuck to my tail like a barnacle in a race I might not be so enthusiastic. 
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Heal quickly and fullyš
So this story starts yesterday. Decided I was probably good for threshold, given Iād had two fairly easy days after Fridayās 225km 9h 295TSS treasure hunt & RLGL said I was in the clear, even on the moderate setting. But a bit of help wouldnāt go astray. So I made myself a double-shot coffee from the granulated stuff in as little water as possible, because frankly I hate the smell & the taste of coffee & I want it to go down the gullet as quickly as possible, & I always chase it very shortly after with an apple juice or something else of strong flavor. (I was turned off coffee from a young age from a few too many visits on road trips to roadhouses that stank of coffee & ham-&-cheese toasted sandwiches, also something I could never stomach even as a teenage meat-a-tarian.) I reflected that this would be the first ride Iād caffeinated that wasnāt a race or other sort of test. Anyway, on the bike to go to the track to do the workout Iād lovingly crafted & named Starr King -0.5, given there was a bit of a jump from the -1 to the 0:
| # of intervals | Interval duration | Interval target | Recovery duration | |
| Starr King -1 | 3 | 12' | 100% | 4' |
| Starr King -0.5 | 3 | 13'30" | 100% | 4'30" |
| Starr King | 3 | 15' | 100% | 5' |
Just climbing the driveway, I felt that bit of loading up I remembered feeling on the steeper, longer driveway at my last house when not fully recovered. Uh ohā¦ I was in trouble. I willed it away thinking, Iāve got coffee in my system, itāll be alright. Well, the legs loaded up a little too much in the very short sweetspot interval in the warmup. So I thought no, this is very bad news. Canned the workout, headed home, called the rest of the day easy, & hoped that the little bit of stress Iād induced with the warmup would not derail my attempt at it the next day.
Well that night I was looking through the cupboard, stumbled across the coffee jar & noticed something very bad indeed:
BlĀ¤Ā¤dy decaf, itās the devil-spawnās dream: all the bad stuff of coffee & none of the good. I had a bit of a tanty over my failure to check the label at the shop & I promised myself to toss it out. That also explained why I was a bit tired later that day.
This morning I nicked some of my housemateās coffee which does indeed contain the performance-enhancing drug of choice. Headed out again.
First interval was hard but got it done. Second interval I knew I could get close but was in trouble for the third, which, well I was never really in the hunt. Still threshold, but a few % below target & just could not ride the target power for more than a few seconds. Every time I looked up the road & then back at my computer I saw Iād dropped off a bit. So resigned myself to finishing this one at about 95-96% & called it all-out.
This is good. Iāve found my limit on threshold. Thinking Iāll go back to shorter intervals & more of them: longer TIZ. Perhaps some over-unders. And limit the really big rides to end-of-block.
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That workout isnāt one Iāve done before - looks pretty taxing. Nice work 
Thanks! You havenāt seen the -0.5 because itās my own concoction on Workout Creator. The change from 12ā to 15ā intervals felt like a bit of a jump so I made this to split the difference.
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Haha - thatāll explain it then! 
Still super tough to do 3X of those.
I may need to set that as a target for achievement before year end 
Sat a bit too long in my bib longs after work yesterday; too busy pulling information together for my tax return. I had Monitor -1 (SS) tonight and whilst the legs felt great I could feel a sore developing, Despite that I was nearly where I want to be cadence wise until the last 6min block, its a bit low there. Perhaps the sore was a bit too sore there.
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A bit of a failure tonight at Warlaw-2 I just couldnāt get a reasonable cadence to power output :-/
After I was finished the AI FTP option came up, I was expecting it to lower my FTP but it still says its spot on 
Perhaps Iāll need to rethink my back to back workout regime and move Wednesdayās back to Tuesdayās commute but thatās not ideal the new commute is a bit more lively on straighter, busier and faster roads, I also have to stress out about the train being on time and not wanting to be too late making noise for my neighbours
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You did better than I did. 
I quit mine this morning because I really didnāt feel like being in the hurt box for just over 1Ā½ hours. Normally, chasing the numbers is enough. Not today. Clicked on Stress/Motivation. Delayed by a second day, after being delayed by a day because I did my Threshold workout a day later. I was going to do another week of intervals, but I think the wheels have fallen off & some nice chill rides next week will do me some good. Definitely found my limit!
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Flipping heck - sweetspot PL level 9.0 !!!
Impressive to get to that level dude - thatās a tough ask 
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Appalachian w/ 3x12 MTI
Iām integrating TRās Traditional Base (MV, Masterās) with FasCatās 10-Week Weight Lifting program. I havenāt done a ride this long since a gravel grinder in early June. Had a couple of three-hour rides, but felt really good on the bike, so Iāll take that as a sign that the lifting and low cadence drills are working.
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Was going for a 70.3 bike sim on a dual carriageway today, road bike, winter wheels. Got a bit down on the speed and quit at 51 of 90 km - thatās the problem with not racing.
Reviewing that stats it was a pretty good effort feel like I shouldāve finished for the power stats rather than the time. Fairly confident my time target on my tri bike wouldāve been pleasing
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Thursday I did the sweet spot workout on my plan, told TR it was too intense, and it dropped my SS PL 1.0.
Today I did the threshold Workout on my plan, it upped my T PL 0.2.
AIFTP says today Iām up 1.5%. Yay
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Why? You did fineā¦