Did one effort on this and used the pacer set to my PR and broke that by about 2 seconds. Good power at 359w avg. 

I used a 23:00 climb to get an effort of the same length at 323w.  

Nothing too crazy on these with power in the upper 320’s to low 330’s. Took about 90 seconds between the three. 

After a light week due to some allergy issues, I hit it hard today with 30seconds on 15 seconds off x 34 plus a 24 second Strava segment on the way home. Average power was 400w, NP of 315 for 24:00. HR hovering in the low 160’s, so a good TT pace. 

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

Rode a 15min warmup and then 45s on/15s off x5, 1 min easy and repeat two more times for three total; power avg 380-385w; one minute easy and then 60s on 30s off x 3, 366w avg

Used a pretty flat Rouvy course for this. Set a PR and had pretty good power at 317 avg. HR was around 90% of max for the second half so room to push more there. 

Not my best work but given Sundays indot 10k TT and last nights 60 minute plyo/strength class, I was a littel tired.  Still, 437w avg. 

On Wednesday rode an aggressive 90 minutes with some high power short climbs and then 30 minutes at 302w.  Did a 17 mile hike yesterday. Today was just 8×1 min on and off at 420-440w avg. Legs were tired.

Rode up the Heekin Avenue climb 3x today and then did three laps in Ault with 3x60s on each. The first climb up Heekin was at 412w for 3:09. Of the 118 times up that climb that was about the 7th fastest and best since 2021. The other two suffered because of that but I