One of the sessions I had on a training plan was
10min WU
10 x 3min @ 115% FTP with 1 min recovery at 60%
Back when I did that 115% was 360W. Dont recall enjoying that session much.
5x5 sounds horrid. I bet reps 4 and 5 must burn like fuck.
As @wheezy says, there’s quite a progression in their plans through a particular block. They even acknowledge that in reality you’ve probably made small ftp gains, but as the workouts progress in duration/intensity/reduced rest, they suggest you not retest until the plans asks for it. Otherwise things might get too hard.
Sonora for example is the culmination of similar sessions of 7, 5, 3 and 2 minute intervals, where rest reduces by a minute each week. So when you first start you might be having upwards of 4 minutes rest between each. But rather than make the intervals themselves more challenging, that sequence of workouts just gives you less recovery
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Touched on it before, but shows who’s more petrol vs diesel to use the Endurance analogy people seem to love. Last winter I used 4x4 @ 120% with 6 recovery, and 4x8 @105% with 4 off. So 5x5 at 110% sounds realistic.
I’m a lot lot weaker at 70-80% FTP compared to others on here, eg @Matthew_Spooner
Ugh. TT on Zwift. 0.96IF. Felt a bit sick afterwards.
16km road run at 5.26/km . Really struggled with this, hopefully that’s down to being ill last week.
That gives me 41km since Tues, 2 rolling sessions and no bike.
Newport is in 11wks. Work to be done!
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Had some fun on club ride today, spent a lot of time at the front, making everyone work hard for their cake.
The weather was finally warm enough that I could dress reasonably, so 15.5km at 4:28km.
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A rest week, only 1.75 hours cardio (2000m swim, Wattbike 1 min intervals, and 10 hill reps running up our track to the house) but still managed to control the diet and lose weight yayyy so a bonus.
Now for a proper week 
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25km road run. 5.41 pace 2hrs21.
I tried a couple of 3km MP efforts but was struggling after yesterday’s run and 2.5hrs on my knees sanding bloody skirting boards. So I’ll take it.
Watch was still all over the place.
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Hip flexors are a bit sore after my first load carry run in years! Ran 13km on Cotswold Way carrying around 8kg, in trousers and Salomon boots. About 6:26/km I think, it was in Hike mode. Very muddy in places and a lot of styles & gates.
Anyway, the preparation is underway, I need to increase distance, weight and elevation over the next 5 months 
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*stiles
How much do you weigh? 74kg?
So now you know how it feels to run at my weight 
I bailed on my 13km morning run, instead opting to cook the family a Full English Brexit, sorry, breakfast.
Went swimming with the female child, did 8 lengths over half an hour. Plenty of diving, plenty of retrieving those sinking toy things.
Walked the dog round the market, had a hot dog, churros and hot chocolate sauce.
All in, a nice morning of training the stomach
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73kg. But the extra weight was pretty localised for me 
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10 hours this week - happy with that
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The weather was still warm enough so I could dress reasonably, so I did exactly the same route as yesterday. Today though 15.69km at 4:17/km The 300g lighter from yesterday obviously helped.
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Third week of consistent swim-bike training.
4 swims totalling 9.6k
3 turbos (1hr, 1hr, 3hrs)
3hrs45 in Surrey yesterday lunchtime
And 4 days of commute riding (4hrs, 80k)
Plus some S&C.
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14hrs this week, so a good solid block of work… CTL still only 95 after dropping a few points last weekend due to better half’s 50th… an easier week coming up for a bot of recovery, with an FTP test stuck in the middle… hoping for some decent gains.
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I actually ran without a top on today.
No one had to endure/witness it
Went out in a long sleeve dri-fit style top. Sun came out and I massively overheated
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Those 34 notifications would send @Poet over the edge
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13hrs this week and CTL creeping up, currently at 85. First outing on the tt bike yesterday, just shaking things down ready for the Sporting TT season. Need to do some SandC tonight as that’s been neglected for a few weeks.
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Those ramp rates are 
