feeling better, and it was in the mid 40’s, so I headed out to do these; each set of times represents 60, 45, 30 and 15 second efforts with the same time between (60, then 45, then 30, then 2-3 minutes between sets): 512/567/569/624, 529/537/586/661, 534/515/584/647, 508/514/569/651, 513/522/602/630…avg cadences between 97 and 102….NP for 55

Pretty cold weekend so I did some indoor rides with some tempo (20 minutes at 280). Certainly less on that power than I did outside in TN last week (310+) but HR was about the same so I went with it. With temps at 30 on Saturday morning, I decided to ride inside with an

Did these inside as it was just a little too cold to head outside (low 30’s). Held 320 over and 290-300 under for 2 minutes over/2 under /2 over /2 under, three sets. Not my best effort as fighting a slight cold but ok for December. 

60 seconds, 45 seconds, 30 seconds, 15 seconds, with same time between as in the interval, 2-3 minutes between sets had time and will not be doing my late day circuit class; had to fast from what ended up being 9pm last night until noon today for a doctors appointment; had a late breakfast and

Did these today given the travel schedule. Legs weren’t totally recovered from last nights strength class but overall not too bad: 452/507/498/588, 503/???/521/588, 500/492/544/602, 513/540/505/584, and 498/527/549/618. Might have been pacing myself a little too conservatively. The pattern was 60 seconds on and off, 45 on and off, 30 on and off then 15 seconds

Did these today as tomorrow is supposed to be cold and rainy, and then really cold on Sunday in the 20’s and 30’s; mid 40’s today; used the Cervelo P2 tt bike also on a local hill; 519, 438 (didn’t hit the button so interval is in with between time), 514, 490, 484, 471, 466,

Change of plans….upper 50’s today so I did these instead of waiting for tomorrow; getting much colder over the weekend with highs in the 30’s; todays efforts with power/cadence…..626/91, 635/97, 641/98, 651/99, 637/89, 636/99, 647/96, 655/93, 640/97, 641/87, 640/99, 646/101….641 avg….NP for 40 minutes at 356.

Used the crit course (same as last week). Power and cadence: 638/95, 610/101, 636/96, 641/98, 654/92, 625/94, 631/96, 624/97, 629/97, 646/96, 632/94, 637/90. Average power at 633, NP for the entire 53 minutes at 326. Did these today and will do circuit class later and take Tuesday off completely. After the indoor tt yesterday and

14:48 was the official time, 96 rpms avg, avg power 356 with 351 first half and 358 second half (375 on the CompuTrainer…4.85 watts/kg), avg HR 169 with 166 first half and 174 second half; overall, a decent effort…tried to keep the cadence at 95-100 and not die off on the power in the second

Yesterday was 55 minute spin class with 2×10 minutes at tempo/steady state and then 1,2,3 minute efforts at PI. The hour circuit class had plenty of plyometrics and strength. Big crowds in both with 28 and 39 respectively.  Off today after intervals on Monday and Tuesday and then yesterdays class. Will be doing 10×1 minute