I did that first thing after bringing it home!
Feeling good this morning. First 3x20mins rode a couple % over target. Last one rode to feel which should have been at 354w but i looked down with 5mins to go and was at 380w so held that until the end. Itâs rare for the legs to feel so good so it was a pleasant surprise.
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Got in a quickish swim at lunch today too. Mostly a drill sort of day, but will really push hard for a few of them. My catch up drill is really getting pretty quick, think itâs probably the absolute best drill for practicing a nice high elbow catch.
RAMP test! For the first time, I KNOW I checked out early⌠just flat out shut it down at 20:00⌠I was close, but tired from five weeks of interrupted sleep, three weeks back at work and the end of a workday rather than my normal morning.
Still tested a 4W increase and Iâm granting myself a 1% Daddy boost, for a nice, round 270W FTP.
Started Carrillon -5 and got through warmup when baby girl woke up. Onward with the second half of sustained power build low volume!
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Some good, old-fashioned 3x15 sweet spot intervals today. Tallac +1
Total âgoldilocksâ session⌠not too hard, not too easy, but youâre damn sure you had a workout at the end of it.
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Recovery week!
1500m swim this morning; pool was rammed so I found myself a gap between two regulars who I know can hold their line and got it done.
Haku this afternoon; coming to the end of S1 of The Punisher.
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Abbot for me this morning.
Spent almost the entire session fighting the bike and the trainer. Bike didnât want to change gear for the sprints and the trainer kept spiking. This just wasnât meant to be.
Anyway, I got it done and I was pretty pleased, all things considered.
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âOh itâs just sweet spot today,â thunk I. â4x10 intervals,â thunk I. âNo problem,â thunk I.
Either Iâm tired or Carillon is way harder than it looks. (SSB1 LV week 5)
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I find that Carillion is one of those stealth workouts. It lies to you. You think âoh, Iâll watch Netflix whilst doing thisâ, and you suddenly realise that youâre in for a proper session.
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Carillon is actually one of the ss-workouts I find the easiest, the peaks make the lows feel easy and the time just flies.
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Woah! Nice one!
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recovery week for sustained build HV, Pettit today. Made it more interesting by raising the target 5w (not really that interesting, 5w wonât make this kind of workout into a tempo workout or anything lol), but maybe itâll psychologically itâll result in a 5w FTP bump next week to 300 lol
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Was hoping for 230 got 234 up from 220 happy with that. On to ssblv2 with a couple of outside rides if not copy ssbmv2.
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Ramp test for me too! 2watt improvement⌠Doing the century plan, happy overall as I got x286 PRs⌠Zwift Volcano PR too 
FTP 336 @ 92.1kg = 3.65w/kg⌠point zero something closer to 4w/kg 
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Baird +6 for me which is easily my least favourite type of workout.
Whenever Iâm doing something like this I lie to myself and think just get through the first hour of VO2 max stuff and the last half hour will be a nice easy spin. Yet every time itâs the worse bit!
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Dade +1 today. First set of vo2 intervals since I set a new FTP. Week 6 of sustained power build LV. Worst Iâve felt on a hike in a long time. I hate vo2 work
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Red Lake +6 tonight, Pioneer, Pettit, and Julius Caesar +3 tonight. 70.3 training plan.
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An aborted attempt at Ansel Adams -2.
Warmup at 100%. First two intervals same. Drop to 96% until second last set. Drop to 95%. Jump to cool down after first interval of second last set.
I guess it went better than expected and it certainly beats sitting on the couch!
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