Real friends would have done the over unders with you via group workout 
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McAdie with 4 rounds of 12 minute over-unders coming in at IF 0.85. Iâm pleased to have hung on fine for the most part so my new ftp, 6% boost, seems right. I was heavily fatigued on the last two unders but pulled myself together in time for each of the overs. This is toward the end of week 1 of an aggressive version of SSB I cooked up that will probably cook me up, loading up a little TSS. Letâs see how the weeks pass ⌠If I play my cards right, Iâm hoping to hit 4.0w/kg in the next months. Currently at 3.85w/kg building from 3.3w/kg in April and feeling strong after a base-build-specialty cycle. Heading for a fall? I hope not!!
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Mary Austin - 1 for me today. Although it is very very hot in the Netherlands right now , the workout was doable.
Pushed that last interval a bit longer without to many problems.
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Iâm never really sure whether I should post things like this in this thread (I do try to incorporate a planned workout into the ride), or the âwhere did you ride outside todayâ thread⌠
Switched around the Sat and Sun workout so I could ride with a friend. Itâs supposed to get up to 36C today, so we were rolling at 6:15 to beat the heat. The workout was supposed to be Tallac +3, which is 5x15min@Sweet Spot (291-311). Five climbs were on the route, which worked out reasonably close to the workout goal, 73min@SwS, plus the stuff between the climbs. Wore my skincooler again, works great. Tomorrow is Junction-1⌠not really looking forward to that.
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Was meant to be doing some ugly 2 hour 3 x 30 SST thing tomorrow to finish this SSB phase but wonât have time so made do with a 1 x 60 today. The first 10 minutes were the most uncomfortable then it became just a matter of clock watching (while listening to a TR podcast).
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I always think these look easier than they are at the end if a hard week. Got through it but feeling sorry for myself all day now. Day off tomorrow 
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Sweetspot
Sweet spot climb of ADZ attempted
30âc in a humid garage, fans just blowing hot air at me, it wasnât going to happenâŚcalled it a day at the hour after 20 more minutes of easy pedallingâŚmoving on.
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Spamming yâall with my outdoor ride. A few stats achieved thanks to months of TR discipline⌠
Norfolkâs tallest hill KOMâd (like a bench press competition in a chess club), but you can only do whatâs there. New 2 min PR - 554w and 3 min PR 394w.
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I feel you - 30°C in the room, hot air blowing from the fans, sweating in buckets (and i usually do not sweat a lot) and even Z2 was not pleasurable.
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I got through Dunderberg -1 today despite poor sleep and diet for last two days.
Makes me wonder how long could I ride at ftp without those breaks 
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100 miles solo endurance⌠whoa it was ffâin hot and windy. 5hr40 ish about an hour slower than my 100 mile pb (but that was in a pack in a race)
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Streak Day 275 and time for a 20 min road test.
250 watts - best in several years. Been moving up steadily and getting close to historic numbers.
Happy to hit that milestone and working for further gains.
Crappy screen shot:
Itâs on strava so it happened - LOL
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Aaaaaaaaand my legs are quite tired now. Look at all those all time PRs! Progress continues. Adjusted my breakfast this morning to double the oats I normally do. Ate one whole banana on the bike between intervals and nibbled at a cliff bar. Time to be a lazy bum for the rest of the day.
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Nice session well completed.
Out of interest what is the power source?
Needs smoothing turned off, although Iâve not done that on my Kickr as it help me see when my ârealâ power meter, Vectors have dropped out.
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Last endurance ride before my teamâs charity event in a week. Pleased with the gap between the NP and average power
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Wow. Impressive.
Iâm on the tail end of GBLV and after the mid-program ramp test (+4% FTP), Iâve been riding the struggle bus especially on the Vo2 workouts (Dade +1 and Matthes +1).
Just did Kaweah +1 which was a huge challenge. First two intervals were fine, but I blew up almost halfway into the third. Lowered the intensity down to 90% from that point on, but kicked it back to 100% in the final interval for the last 5 minutes. I didnât feel this way with Mount Goode last week (3x15), so it could just be fatigue this week or the 5x12 layout with less recovery time between intervals.
Definitely not looking forward to Kaiser +2 and Galena +2 (3x20) next week. Might take a break off the bike beforehand.
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Using a kicker core. The smoothing is turned off but I find when looked at on smaller screens, it looks smoother than it actually is. Even with it off, it is showing smoother power than it should. I recently got a new bike and donât have power on it. Had a power2max on my old one, so I know my power is jumping more than whatâs even showing here with the smoothing turned off. Hoping to sell the old bike and power meter separately to fund a new power meter.
Swapped out Tallac + 3 for Allegheny for the Sunday ride in SSBHV1 just to try something different. Next time I might stick with the 2 HR SS workout as 3:15 is a long time to spin the legs inside! Definitely a little cardiac drift and my cadence fell over the course of the ride, guessing just tired legs.
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