Rode 100 last Wednesday (70 degrees!) so on Friday I did 20 miles on the bike trail and used the straight sections to get in some 30sec to 8 minute efforts from 400 to 300w. Stron hour at just under 280.
Today, did 3x4000m TT's at 331, 336 and 341w, 2 minutes between. Each effort took abouy 5:25-30.