20 minute warmup 20sec on 10 sec off x 10 401w avg 1 min easy 45sec on 15 sec x 5, 370w avg 1 min easy 60 sec on 30 sec off x 3, 366w avg 1 min easy 1 mile TT, 390w avg, 1:56

Had limited time before a lunch meeting so did 15 minute warmup and then this 4000m velodrome TT. Rode a PR with power at 354.  Not bad considering yesterdays 30s on 15s off x 28 at lunch and then 75 minutes of lifting and plyo last night. 

386w avg or 5w/kg; short but intense effort

I used a Rouvy 4000m velodromne course to do three efforts at 352, 343 and 353w.  Actually felt short fo breath but rode well. Could be the cold air, even in the basement.  

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.