The last workout of my recovery week was McDonald which I done on the static forks rollers.
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I suspect that I am a lot more massive than you though - 100kg and 203cm has to produce a high wattage just to go at a moderate speed!
My 1 minute power is OK, relatively speaking. 776w, though I think that there is a bit more in there as my best 30 second is 1026w.
My sprint has definitely gone down a bit though over summer (I haven’t focused on it and I’ve let the strength training lapse). I’ve always been a crappy sprinter - cracked 1500w only once, and I’m usually just under 1400w if I go for it.
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Still impressive numbers 
Your right, I’m about 62kg and 175cm.
I don’t really sprint these days but TR says my maximum this this year was 852w for a second somewhere, My more consistent sustained sprints will be in 400-500w.
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Moose’s Tooth +1 for me today. Got pretty crampy in the last O/U set, but managed to hold on. This one hurt!
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Tour De Sofa - lol!
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Originally scheduled for Tuesday the 9th, I brought Carson +2 forward to make room for Disaster next weekend. Felt good. Uncaffeinated. A decent but not overwhelming amount of I’m-not-sure-I’ve-got-this, until about halfway through the 2nd-last interval when I felt like I had it in the bag.
Surprisingly no adaptations, possibly because the block whence it came hasn’t started yet. Felt best around 110rpm for these.
Changed into running clothes once that was over & rode up to a parkrun.
Happy with my time, & staircases have felt okay today, indicating that the bike workout hadn’t completely cooked me.
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I probably shouldn’t have done that, Ive got a bit of tendinitis on the tendon that connect the back of the knee to the big toe via the inside of the ankle, but I picked up a new pair of Favero Assimoa Pro RS 2’s on Black Friday and they came today. They were working well with TR but it looks like I’ll have to dual record to get balance stats.
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An hour of easy endurance was scheduled, but the weather was too nice to stay indoors, so did an easy hour and a bit outside…
…and then spent at least the same amount of time again cleaning my bike…
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First proper workout with the double sided Favero Assimoa Pro RS 2 (an Anaerobic workout) and like yesterdays endurance ride it felt a lot smoother on power than the single sided meter resulting in less biting ERG. I normally favour resistance mode but after the VO2max warm up and first two intervals I switched ERG on.
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I nudged the FTP up a little bit more today, where’s 8 minutes 506w, and an on-paper FTP of 444w, which is about 4.5w/kg. 22w pb for 8 minutes.
I was surprised it went that well though as I was out on the road at the crack of dawn after just five hours of sleep. Usually I am weaker first thing in the morning, and the lack of sleep didn’t help. I think we’re the bit of lactate buffering from bicarbonate of soda and beetroot powder, alongside a full nights sleep, I should be able to add another 20 or 30 watts to that 8 minute best.
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After last night’s Anaerobic session feeling smooth, tonight’s Endurance session felt rough. I don’t know if I had my shoes too tight, they were red raw when I went in the shower.
That poor performance actually increased my Guesstimated (Garmin Estimated) VO2max, showing how poor an estimated metric it is.
I think intervals is more right, my fitness has plummeted.
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Recovery ride after oral surgery on Monday.
Legs were peddling through molasses.
I won’t post my super-exciting “Dans” workout graph, LOL!
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Im experimenting again with ERG as it seems to be smoother with a double sided power meter. Other than it not providing enough resistance in recoveries, it seemed to go ok. Its seems easier to spin out of the spiral of death before it fataly grabs you, or resist it towards the end of a longer interval. Tonight’s workout was a VO2max session, despite Garmin thinking it was anaerobic.
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Bays +1 and rated very hard. Those 15 minute near Tempo endurance blocks after the sprints are hard…
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Looks like Garmin’s fatigued & needs an off-season. 
In preparation for Disaster -1 tomorrow I did some opener efforts on my commute home.
Yes, I know how that sounds: like I basically bashed myself senseless away from the lights.
No, I promise I was good: Two short efforts at about 150% & the rest was Zone-one-&-a-half. 
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Hungabee today, for me. Had a really good over/under session on Thursday so came into this extremely confident in myself. But, due to some combination of not being properly fueled (didn’t not have a great dinner last night) and maybe doing too much at the climbing gym last night, this one kicked my bum. Much harder than I expected and ended up having to ease up on a few of the zone 2 segments and treat them as full recoveries. Maybe I could have pushed through without altering the workout, but I think it would have been a proper all out effort by the end.
Another yellow day, and shortened endurance workout tomorrow from the training adaptions. Going to skip lifting this afternoon and prioritize recovery for the weekend to get ready for the last hard week of the training plan next week. Then a rest week and an Alpe Du Zwift PR attempt on New Years day…can I pull off a 70 ascent!? 
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