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Old 11-29-13, 06:37 PM   #6251
aaronmcd
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An hour of swimming in the morning.

4 hours not-too-hard without much climbing. Targeting 200 watts.
http://www.strava.com/activities/97751074
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Old 11-29-13, 06:44 PM   #6252
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45min of recovery...

Legs felt yesterday's testing, but settled down after about 15-20min...
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Old 11-29-13, 06:53 PM   #6253
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1:45 of riding, an hour of it at SST. Feeling good!
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Old 11-29-13, 08:12 PM   #6254
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couple hours of hill riding, not too exciting
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Old 11-29-13, 09:32 PM   #6255
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5 hours on a one-way solo with a strong headwind the entire time.
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Old 11-30-13, 12:53 AM   #6256
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It was pouring, I didn't want to take any chances...lol.
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Old 11-30-13, 08:06 AM   #6257
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I feel like my first base block has been very productive, I have accomplished everything I had hoped to accomplish by this point in the season, and to boot, my power seems to be up 10-15 watts (judging by the fact that these days my HR is staying z2 but I am well into z3 power). Cardiac drift is nice and low (>1.5%).
Just tested my FTP - power at threshold is indeed up 15 watts (actually 16, but whatever). Sweet, can't wait to see how my legs respond to some real intensity.
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Old 11-30-13, 11:46 AM   #6258
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45 minutes of weight training followed up with a 6.5 mile run. Now football spectating intervals.
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Old 11-30-13, 02:52 PM   #6259
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Spectrum ride: the deuce!

Hung on much longer than last weekend. In fact, I made it all the way out Canada Rd with the main group (there was a breakaway group up the road also). Those hills KILL. Dropped maybe 30-40 yards back on the last hill, but lucky for my aero self I caught back on in under a minute and got some really good rest. There was a rotating paceline that I didn't notice and I skipped my turn (oops!) but no one was too upset. Pace was pretty easy then anyway. We should have been trying to catch the lead group but it sure didn't feel like it.

On the way back I was second to last, and dude in front of me was starting to fall back. Then dude behind me comes around and gives him a push and I'm left off the back. Right before a sprint point, so no way to catch back on. Oh well.

What did I do different this time, other than being tired from 2 long days and slightly sick? Resisted the urge to go to the front and help drive the pace (ok, more like set the pace and then let other drive it, but it was still a good effort) down Portola. It's fun going downhill faster, but not worth it if I can get a good rest at the back instead.

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Old 11-30-13, 03:00 PM   #6260
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Nice to meet you out there, Aaaron! Good job on holding on so long.

My legs were a bit dead from 4 weeks in a row of base, so also resisted the urge to hammer on Arastradero, Alpine, or Portola. A lot of energy can be wasted there for sure! Told myself I wasn't going to go for the Woodside sprint, but of course I found myself creeping towards the front, then got a leadout. Everything was looking great for the sprint, except for the truck in front of us going slow.. oh well.

Went otf with Dirk & Kevin on Canada, we stayed out there for a bit but eventually brought back. Got 2nd in the sprint for the 92 sign, started too far back. Now that I know what to look for it should be a bit easier next time!

Took it easy on the way back, then the construction on Alpine split the group a bit, and the red light coming on to Foothill split the group some more. 3 were otf coming in to the final sprint, we didn't bring them back. Took the 'field sprint' for 4th, not worth much.. legs hurt so it was good training though!

200 TSS for the day, I'll take it. Looking forward to resting next week!!
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Old 11-30-13, 03:23 PM   #6261
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Now football spectating intervals.
These have been especially painful for Gator fans.
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Old 11-30-13, 04:23 PM   #6262
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I'm riding a bit...
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Old 11-30-13, 05:05 PM   #6263
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Only could make it 30min... Hip\back have been acting up. It's been a good run, but me thinks the stress of the last month or so have finally gotten to me and the body is beginning to revolt...

Time to break the cycle!
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Old 11-30-13, 05:32 PM   #6264
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Time to break the cycle!
So many jokes here.
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Old 11-30-13, 05:51 PM   #6265
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200 TSS for the day, I'll take it. Looking forward to resting next week!!
275 tss for me today. am trashed.

Still doing the A-ride? If you come out we can ride it steady and just get solid miles in.
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Old 11-30-13, 05:58 PM   #6266
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Still doing the A-ride?
No, I think it's time for me to rest! This is what I get for skipping a rest week last week.
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Old 11-30-13, 07:37 PM   #6267
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I stuck my Garmin in my pocket on today's ride because one of the tabs broke off and I didn't want to risk it. Unfortunately it got really wonky power readings. I'm guessing around 180 TSS based on prior similar rides.
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Old 11-30-13, 08:08 PM   #6268
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455 miles in the car, 40 miles on the bike.

After seeing 2 vehicle collisions in San Jose, I'm glad I didn't bring my bike (Although I am envious of the area west of 280).
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Old 11-30-13, 10:03 PM   #6269
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8x90 secs @ Threshold? Curious to see the plan that makes that useful.
She said her coach gave her "6-8 intervals for 60-90sec at threshold". She was on her TT bike. No clue what the rest of the plan is but it's very clearly working for her

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Jandro I think I have the opposite power profile as you. Your FTP is like ~300 right? I think I'm in the "skinny sprinter" category, 1400w instant and 1160w 5s so far this year @ 67kg, but my aerobic is a ways behind. Somehow I'm having trouble translating that into actual speed though, suppose I oughta work on my form. I see some beginner track sessions in my future. Hope your scrapes and bruises heal up quickly
I wish my FTP was 300! It's closer to 275-280w. Life and injury has been getting in the way of proper training for the last 2-3 weeks, but my meager efforts at maintaining a 'base' period seem to be paying off so I'll stick with it before doing another FTP test. I know I've been saying it for a while but I really do want to do wr's 3min all-out test and compare that to my 19:38 effort up Old La Honda (what I'm basing my FTP numbers on).

It would take a LOT of work for me to get to even close to 1400w. I'm 67.5kg and, as far as I can tell, extremely lacking in the fast-twitch department. At your weight, with those numbers, I would highly suggest checking out some Hellyer sessions. It WILL help your form and WILL be a lot of fun.
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Old 12-01-13, 12:52 AM   #6270
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I've been saying it for a while but I really do want to do wr's 3min all-out test

still not a single example power file yet of this test. I am 90% sure it's just a white rabbit for you to chase that tricks you into doing a bunch of vo2 max efforts.
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Old 12-01-13, 12:01 PM   #6271
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i'm done. My legs are tired and i've ridden a decent amount.
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Old 12-01-13, 12:42 PM   #6272
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3 hours of team ride. Veloboy made a guest appearance.
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Old 12-01-13, 01:18 PM   #6273
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rode 2 hours easy pace today with a small group. the group was led by new Argos member Lawson Craddock (his family still lives here in Houston) and an ex-teammate from Bontrager. real humble and nice fellas. great ride.
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Old 12-01-13, 01:29 PM   #6274
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Good week of riding, albeit all solo, on the trails in Palos Forest Preserve, near Chicago.

Somehow burped a tire going UPHILL on my last day; luckily I had another front wheel to use and I was only 2 miles from the car when it happened. Slowly rolled back to the car, jumped in to warm up for a few minutes, swapped the wheel, then knocked out another 12km.

Came home, rode the trainer for two hours, felt "pukey" doing intervals. Raging fever and chills last night. Feeling normal again today; normal resting pulse and respiratory rate. Same as when I had dysentery and some variant of the bird-bovine-Afghan flu. Hooray for a Terminator-like immune system!

Looking to link up with people for road or MTB rides in Fort Collins, CO or Springdale, UT, between 18DEC-28DEC and 28DEC-10JAN, respectively, by the way.

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Old 12-01-13, 01:52 PM   #6275
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Just getting back into more structure with 2 x 20s on the mtn today. Nice to have some former olympians to try and chase (and fail)!
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