55 minute Spin class: 6×1 minutes, ascending power from 220-450 arg; 8 minutes at 350; 5 minutes at 370; 8×30 seconds, 15 seconds between at 400; 6 x 1 minute, 30 seconds between at 400; then more high cadence at 130-140 rpm, 250 watts
55 minute Circuit class: 15 minutes strength work; 15 minutes of core and plyometrics; 15 minutes strength and plyo
early evening ride in the mountains; did a 21.5 minute effort on one of my favorite climbs and held 340 watts; in early August that same climb took another 90 seconds and I held 330; felt good this evening
