Is it safe to assume that the race footage was 135min long? 
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Looks like a terrific day! Happy belated birthday! 
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That one required a few mind games. The last few minutes of each interval started feeling more like VO2 work. Iām looking forward to an adaptation week.
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Pretty pleased with this, 300W up from 281W. I knew I was in for a jump because in the recovery rides this week I dropped PRs left and right.
This is my third test, and I realized that thereās no need to look at the screen. When SS hits, set position on the seat and pedals, exhale breathing into the threshold minutes, and then spin up as the watts climb and breath to exhaustion.
I ended up a few beats off what I think is HRM, but didnāt want to overdo the step this round. Maybe a little room for more improvement next month? Now all I need to do is hold on through General Build, HV. Wish me luck!
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the usual Monday night - easy spin on the bike to warmup before lifting, and then my first workout of strength phase (4 phases: adaptation, hypertrophy, strength, power).
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9w increase to 329 on Ramp Test.
I think this test is the only time I would appreciate having ERG mode on my rollers.
Iām pleased with an almost 3% increase after 4 weeks of build, especially seeing as I had put in double TSS in rest week, also had the migraine from hell 2 days ago, Iām still feeling like my brain is bouncing around inside my head.
Iāve seen some decent FTP gains since starting TR in April but not lost an ounce. Iām changing plan to -600 cal a day plus SSB now to shed some blubber.
Hopefully not feeling 100% on this test will still leave room for some improvement next time 
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English+3 for me todayā¦been a while since I honestly felt like I couldnāt make it through a workout and had to turn the intensity down.
Bailed halfway through the last interval of the 2nd setā¦turned the intensity down 3% and then just barely made it through the last set
Shattered
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4x4min @112% FTP x2.
Iāve never tried this workout before and I think I like it. The intensity and interval lengths are long and high enough to let you know youāre working but, not so high or long that you destroy yourself.
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25m TT Sundayā¦it was sunny! - first early morning open TT of the year so a shock to the legs (usual early morning power deficit!) on a tough undulating but nicely surfaced course in the the UK. Field was stacked due to racing restrictions and it was full plus 20 reserves on standby. That did mean there were 115 finishers which at about 98% of the field is unheard of in UK TTās. Field included a medallist from last years National 50 - and he didnāt even win so I new I was going to be watching some of the big boys cruise past meā¦still managed 57:09 which beat my Spindata UK prediction and I got in the top half of the field so I didnāt embarass myself. Weather was great - the outside Covid secure organisation from the promoting club was outstanding and I was home by 11am to use the rest of my dayā¦what more could you ask for? Lets hope it continues for the rest of this curtailed season! 
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They certainly are. Fizzy orange with something called āJiggerā in themā¦ Tasted lovely and refreshing.
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Wow, almost caved in on this one. Got to say I was on my limit, I think one more 90 second effort wouldāve had me in all honesty.
Strength training tomorrow followed by a gentle single speed ride with my wife, sod the turbo. Onwards.
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Mid Sustained PB HV ramp test. 277 to 291 which happens to be a lifetime high so thatās nice. It thoroughly sucked
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Mills today. Upped the intensity last 4 intervals. Felt better then first 5. Not sure if I was on the limit. Next week is Spencer on the program and Iām already scared of it . Three minutes per interval at 120% are just brutal.
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After failing lat Thursdayās workout with a lower IF, I came into this one concerned Iād even be able to make it through the second set. But I ended up nailing it! What surprised me was how much easier it was than I expected it would be. Kinda psyched myself out.
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back to some FTP work and will gradually remove the rest period over next couple weeks in hopes of new 30m best.
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Good job! I hate crazy long SS intervals. Ouch!
Thanks! Definitely worked my way up to this one.
5 x 8 in the TT position. Really tough but very rewarding to knock this one out. First 4 felt way better than last weekās 4 x 8, and the last one went much better than I was expecting. I think mid morning is probably my favorite time for tackling tough ones like this. Time to fuel and being fully awake makes getting the legs to fire on all cylinders that much easier.
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Spintervals (4 sets of 4x15-sec) - zoomed into the interesting part - to start activating all the new leg muscle from lifting.
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Tom+2. Truly truly awful, even with a caffeine assist. I think that coach @chad has it in for me.
On each of the seven 4-minute intervals at 110% I made it to ~2:30, stopped to backpedal for 10-20 secs, and then did the final 90ish seconds. 80+ degrees in the house, had to get off at the hour mark to change jerseys.
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