I did these inside as the last of the longer efforts in preparation for next weeks Huntsman Games. Power felt good given that effort.  

Did these on the local criteria course: one minute efforts at 521,523, 539, 518, 522, 515, 513 and then 30 seconds at 620, 613, 605, 600 and 627; normalizedpower for 40 minutes at 349

I did todays intervals and then went on a longer ride to combine this with tomorrows ride. I’ll take tomorrow off. Felt good today. Power on the 3×7 was 381, 381, and 371. Used Muchmore, Indian Hill and Shawnee Run for the climbs. All of them were a little over 6 minutes. On Muchmore that

Same workout as Sunday on the same road but power was only 383, 373 and 373. Definitely feeling the effects of two strength classes, one time trial and a spin class in the last three days. Just didn’t have the ability to hit 400+ on these today. 

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I did an extra long warmup as I tested some slightly different positions. Nothing radical. I just raised my bars one spacer and lowered my saddle about the same. Its going to be more comfortable for the 40k. For the short time trials, I’m pretty high in the saddle and low with the bars with

This shows my ride to the club, the down time doing some personal training, my strength class and then the ride home and walking the dogs 

I used a climb about 15 minutes from our house (Muchmore Road). It turned out to be just 6 minutes plus and that counted going right and sprinting to the Indian Hill Road sign but it seemed close enough. I held 396, 401 and 394 and then threw in a 3 minute effort at 374

240 watt avg for the 2:14 to the top from our house, fastest of the year; 250 watts from Sugarlands to the top, about 1:48

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