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. 

Did the indoor 10k today in 15:09, 343w. Overall, a good effort. 

2 minutes each, no break, 150-180-210-240-270-300-330 2 min easy 30s at 300, 330, 360-370, no break 1 min easy repeat 5x 

8x T-Town Velodrome 1K, around 380-390w, 1:22-25  One graph shown 

One shows a warmup and then 30s on, 60s off on a course in Rio. The other is one lap on and one lap off on the San Diego Velodrome, 333m each, at 350+/-. 

Did some long miles on Friday, inside, with a 10k TT at 319w. Ok power on that but looking for more at the indoor next Sunday. Did 3 of the 10k’s last week at 310, 334 and 319.  Did two x 4000k today at 344w on each over 5:40 or so. Good enough for early

Started the New Year off with a 5 sec effort at 885w, 60 sec at 494w just to set some baselines. A while later I did a 10k at 333w, much better than Mondays 309w. I did not do leg presses and 2 hours of trail work prior to this, which helps. That mid 330’s