Kind of amusing how similar these types of workouts look like fitness lab test protocols they pay Uni students $15 to suffer through!
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Gabb +1 - last high intensity two hour workout of RRRHV. Really good combo workout, felt good to complete this one with no failures after a rough week last week
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Split my long run into lunch and evening runs, the cold, sleet and snow raised the RPE so even with the 45mins shorter it was a similar rTSS. 
Squeezed just under a km swim in after work on the drive home as well 
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Just finished Mills. Week 4 of SSB2-mid. Increased power throughout the workout, did the first set at 100, then bumped up 102, 105 and finished on 110%. I thought these were going to feel harder, but between the power dropping off, and being fairly short, just as each one started to get hard, Iād be nearly done.
The VO2max progression thus far in SSB2 has been way easier than I expected. I normally have to really dig deep for these workouts, but these have all been easy. Next week is finally 3 minute repeats at 120%. Iāll be curious to see how well that goes.
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Did one of my own tonight ā Sweet Spot Over-Under +1 (8x11min/4x22minā¦whatever you think it is).
Kind of a mutated Deerhorn.
Was supposed to do my regular SSOU (16x5min) but somehow the +1 got loaded and I didnāt notice. 
Was a good workout. Iāve been slowly descending into the 88-90rpm quagmire and it kinda sucks. Felt really good to break out the 100+rpm and work on the leg speed again. Although it was not beautiful trying to control āfastā power. I wouldnāt have finished in ERG.
During the last interval my wife texted me: Are you ok down there?
Guess I was doing it right! 
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Dade + 1 tonight:
9 VO2 intervals baby! First three were fine and challenging, and I decided to reduce power to 95% for the next three. They went well, still challenging, so I decided to nudge it up to 97% for the last three. On the first of the last three I felt some cramp threatening my right calf so backpedaled and stretched my ankle for a bit before getting back on it. On the final interval I was back up to 100%.
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Sounds like weāre at the same point in the SSB2 plan as I had Spencer+2 last night. Well done for getting through it, Iād take that workout with some intervals at 95% as a win 
I went into it having gone through all previous VO2 max workouts feeling strong and upping the intensity, then yesterday I knew it was going to be a different story as my legs had felt so sore the previous couple of days (pretty sure a serious lack of sleep and particularly bad IBS had hampered my recovery)!
In the end I worked my way up, starting the first interval at 90%, the second at 93% and then settled on 97% for the last four. Not perfect, but as with your workout I still consider that a win given the state of the legs
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Recovery week, so an easy session with Pettit
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Was umming and ahing about whether to do short or general build.
I felt really good on Pierce this morning so I think I might stick with short as I did general last yearā¦
- at a race weight of 85/86kg Iām probably more suited to crits anyway.
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There is something beautiful in this oneā¦ Nevada City Classic +2
I wouldāve quit the last 2 if not someone sitting on my back on Zwift 
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Had to cut short to make the train to work, skipped the associated run at lunch as my legs are feeling pretty hard worked and I have Makalu tomorrow.
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After a slow slogging and short jog yesterday, followed up with another easy workout today.
Did Homerās nose -1
Will be doing a somewhat hard swim at lunch today. With this cold, not sure Iāll be doing my planned run tomorrow, hopefully the residual snow that didnāt get plowed will melt before Friday so I can at least get it in then before a ski weekend Iāve got planned.
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Iām on the genāl build LV plan so Iām on the trainer tues/thurs/sat. Today (and Friday) I go to the gym and do light upper body, core, and then get on the spin bike for 10-15min (depending on how much time I have) and spin out my legs.
Kind of active recovery I guess. Tomorrow I do Kaiser +2
-Hugh
my blog: ex-prosays.blogspot.com
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I just did this today! Had bad thoughts about quitting it early but never. Really only wanted an hour workout but this looked āinterestingā. Pleased I managed to do ājust another intervalā again and again until it was finished. Glad I did it though
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Yeah, the more I think about it, the better i feel. And I know I got the intended benefit of the workout as I was at least at 95% on a higher FTP. But that was as close to puking on a TR workout as Iāve come.
Learned my lesson. Donāt mess with FTP until the ramp test. If Iām feeling good I can bump the intensity. Nice job plowing through a really hard workout.
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Turned off erg mode for the last interval set on Bluebell. Itāll take some practice, but I liked it. Iām on a Tacx Vortex and it takes a good 5-8sec for the power to kick in on erg. Itās not a big deal with 1-minute intervals but with some sprints coming up in future workouts, i think Iāll be using resistance mode more often.
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Whatās the name of this one? Looks like a real gasser.