Hard interval run for me today. Looks like I messed up my counting and did 1 extra interval for 19 billats. (30s/30s)
Have bashful +2 up tomorrow, will definitely have a little bit of strain in the legs for the beginning of that one!
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Avalanche spire +1 today, sustained power build week 3.
Felt good throughout, ended up increasing powerful for last 2 sets
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Finishing wilheim +5 now, first serious workout of sustained power HV, 7x5 @ 108% (318w). Wow, tough lol. Cracked on the last one but Iâm getting better at grinding through low cadence to survive
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Avalanche Spire +1: woah 
. First two weeks of Sustained Build and the over/under workout would have been super-taxing on my legs. Week three, and this one felt good! Bumped penultimate interval to 103% and the final set to 105%. A month ago and those wattages would have been what I was pumping out in vO2max workouts.
ETA: Heh - almost the same response as @Warrior011 up there.
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Found it very tough to keep going but made it! Have been struggling to stay awake at my office desk this afternoon though 
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Looking forward to it next week. Since the peaks are lower than FM+1, and FM+1 has you above threshold for at least a full minute, AS+1 might indeed come across as feeling easier even though youâre above threshold for longer each interval, just not peaking as high.
I noticed yesterday that my âburnâ started to abate at about 270W (FTP set at 263W), so Iâm also hopeful to push higher next week on AS+1 and again on my next ramp test.
Whereâs the picture of the wine?! 
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VO2 max is my kryptonite! Couldnât get Erg mode to play nice either. All round failure! Kind of.
This is me just starting the second half of General Build LV, with a slight reduction in estimated FTP. I am considering a switch to Sustained Power Build LV since that seemed to work better for me last year. Hmmm.
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Thanks for the thread tip-off! Iâll go have a read and get inspired!
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Gibraltar for me tonight. Made the kids their dinner then went down into the basement. Struggled at first and had to lower to 95%, then eventually able to return the intensity to 100%.
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Haha yeah! Had the same realisation about vo2max work previously Vs now
Oh nooooo â I hadnât spotted that they were lower. 
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Ha ha, seems to be the way doesnât it. February has not cleared out the muppetsâŚ
However, as a counterpoint I went swimming while I was on holiday in Austria. On top of having zero traffic problems, the elderly gent in the lane nearby stopped me to ask if I was a pro swimmer! 
He obviously hadnât seen my belly at that point. 
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Sad day today, riding in a peloton of 80+ riders behind the hearse carrying my teammate who sadly passed recently due to a heart attack. An amazing show from the Scottish cycling community in tribute to a great guy!
When I got home I remembered I was supposed to be doing Mary Austin, but due to circumstances and being a little tired from poor sleep, I switched it up and went Galena+1 - 3 x 20 at 95% of FTP which should have a similar training effect (if a little less potent). Held the power for the intervals fine with relatively low HR so treated myself to a 1% bump in FTP to 328 afterwardsâŚ
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Avalanche Spire +1. Not much to say really. Still getting over a cold but at the tail end of it and this was âfineâ. Nice to do something that felt a bit more productive than baxter-2.
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I love Carson â totally underrated workout. I use Carson all the time when I just canât face the threshold or Vo2 workout ahead of me that day â so I move them one or two days back in the calendarâŚand I find I can always talk myself into doing Carson. By the end, itâs a little harder than you think, and itâs a solid workout.
Everyone needs a workout they can talk themselves into on a day they just arenât feeling it. Itâs a big part of the mental game for me. Plus, i absolutely HATE long intervals . . . and these are just right for me. +1 for Carson!
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Mount Goode.
Whooooooa, baby!! What a f#cking grind. 3 days after a ramp test I get 3x15 at Threshold?
I gotta tell you, I went into that 3rd interval absolutely convinced I was going to have at least three backpedals. I almost dialed down the intensity 3% - 5% before it even started. And thenâŚI started bargaining with myself. You know the feeling . . .
âŚjust do the first 5 minutes, then you can backpedal;
âŚok, just two more minutes â you can make it to 8 minutes
âŚwell, you made it to 8 minutes, you can make it to 7. Then youâve completed over half the interval
âŚtwo more minutes and you can make it to 5 minutes left. Thatâs a 10 minute interval before backpedaling
âŚIf you make it to 3 minutes left, thatâs a 12 minute interval â you can make it to 3 mins
âŚjust one more minute. You can take anything for one more minute.
âŚjesus, dude â there is only two minutes left. You could take waterboarding for 2 minutes. You can do this. Then you can tell the TR message board without making excuses 
âŚHoly shit, I did it.
Doing this right after setting a new FTP means I just set 39 new power records during the workout. Iâve never set a power record during a TR workout before
All in all, not a bad day on the bikeâŚand by ânot badâ I mean I prayed for death, but no one answered 
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@batwood14 thatâs the exact conversation I have with myself! Then I feel like a total bad*&# at the end!
TotallyâŚyouâre not hurting until you start making deals with yourself I was deep, deep, deep in the well.
Still surprised I made it. And I feel like a complete badass
The things you do when no one is watching are always the best things. Satisfaction comes from the inside.
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