Used the first day here in FL to get in some efforts at 280-300w, 10-20 minutes. 

Just endurance with some higher power efforts on the four bridge climbs

Kind of lost cound but did 30+ and then a couple of 2-3 minute efforts at the end. Generally, a short ride with lost of on and off rapid firre power at 5k tt watts or higher. 

Rode in the indoor 10k tt yesterday in 15:12, 341 watts. Really need to get to 345 to get into the 14’s again. Maybe in March!  Did 12×1 min on/off todat at 458w avg. Not great, but good enough. Long weekend with an all day board meeting on Saturday, 10k race and indoor triathlon management

Used the Rouvy San Diego Velodrome 10k course for this. HR was around 80-83% of max, so really just a strong steady state effort but pretty good power at 319w avg. Should be able to add 10w+ to that on Sunday at the official indoor tt. 

Did the 3×5 minutes at lunch and the 3x 1 mile later in the afternoon.  Power was very good on both with a PR 352w avg for 5:21 on the 4000m velodrome course and 2:05 at 417w avg on the one mile. 

Rode 12 x 1 minute on, 30 seconds off at 372w avg, took on minute easy and then did 10 x 30sec on and off at 376w avg. Basically this was a way to ride at 5k TT power over time and get my HR more in a steady state or 80-85% range. 

Ended up riding an indoor century over three efforts, early morning, mid-morning and then afternoon.  In the mid-morning effort I did 3x 4000m efforts. Power was around 330 on these. One is shown. 

I rode the indoor Cleves Time Trial on both of these days. Rode a 23:14 and 23:07 with power at 303 and 309. Nothing too amazing on the power but good to get HR up in the 160’s and max out around 170.  These efforts can be mentally challenging indoors but I felt pretty good

Did 30sec on 15sec off X 15, then 7 minutes easy and then 8×1 min on, 30 sec off. Hot my roughly 15 minutes of hard work in a short period.