Back in the saddle after sickness and Christmas, still coughing up a small amount…thought it was all good until I was interrupted by the family. A good hour in though 
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This is my rest week before the Ramp Test. As the weather has been pretty good (no rain) I’ve been doing outdoor riding in Zones 1/2. Feels good to be in the cool fresh air.
Did eclipse on a stages spin bike, tried to keep it steady at 90%, since it’s tough to do the gradual changes in sweet spot with a spin bike. RPE was quite high since it was 74 degrees in the gym, my HR was in the high 160s where usually I’m in the low 150s for this type of effort. I do the offset for stages but I always end up wondering how it measures up to my Hammer for consistency
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Carpathian Peaks for me today at the start of Sustained Power Build:
This is my second go at Carpathian Peaks as I needed to restart SPB because work had interfered too much with it. This second run was much better than the last time I did Carpathian Peaks. Admittedly my FTP is 5 W lower than that time, but it was overall much easier. I put this down to (1) better cardiovascular fitness in general and (2) watching the TrainerRoad workout in Zwift which is more enjoyable than just working to the TR plot. At the end of the second period I was a little annoyed when the power dropped because I was enjoying reeling some random Zwifter in
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For some reason I couldn’t really get myself on the trainer this week, instead I went outside on the mountain bike today and just did whatever my legs and lungs let me.
Picking up the TR training on Sunday I guess with Spanish Needles (-3)
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Ebbetts today. Still getting used to the new FTP. 3rd sweet spot interval would’ve been at FTP for my old setting. Thought about it part way through, that despite the periodic power spikes, felt pretty sustainable. Nice to feel the improvement. I’m still a bit anxious about Kaweah over the coming weekend. Looks a lot harder.
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Antelope -4. Started off with a mild disaster, I paused to adjust my fan and this happened!
So after a brief interlude I started again and had a good run at it, I felt that the first block was super easy so completed the second and third at 105% and the last at 110%. I’m hoping for a decent FTP bump on my next test
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5k Base Run
2800m Base interval swim (3x 400m)
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I was apprehensive going into Spanish Needle - 3 today given its reputation and after a big jump in FTP (+44) after last FTP test. Did it to the best that the Tacx Vortex could handle (slow ramp up and down) and made it through with skipping any intervals or breaks. As Arnie once said…Hasta la Vista, baby
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Mary Austin -1 tonight, instead of the standard variation. I knew that the standard would have been too much for my current state of fitness, and the new handbike. All ok, except that I dialed down the intensity of the last interval, for not to blow myself completely.
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Diamond Valley Road Race + 2 - had to do this one early and didn’t fuel well for it as a result. Really ran out of gas towards the end and broke on the last set
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Not long finished Leconte as part of SSB2 
Even felt able to bump the final pair of intervals to 105% and razzed the final surge as I heard Chad tell Jonathan about it impacting the next workout 
Time for a cup of coffee and a mince pie.
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My first 2hr session Juneau -1. I need to sort out my playlists
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Nice, tough outdoor gravel ride
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I was back in the pool as well. 6 x 200 for me.
Mount Field later.
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Coming back after a break.
Alternating aero and upright position with the intervals, dropped the intensity after an hour then warmed down.
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Tallac +3, again on the stages spin bike, skipped the usual Friday Pettit yesterday. Due to my personal challenges with holding power on a spin bike, I ended up doing 92-94% on the intervals (in erg mode each set would average 90%). It’s tough to tell how I’m doing because the rpe was pretty low today but my HR was high because of the gym environment (72 degrees). Ended up with 141tss, over the 135tss as the workout was designed
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