30sec on/15 off, 60 sec between sets sets consisted of 1-2-3-4-5-6-3-3-3, so 30 efforts total

Reached 400,000 lifetime miles yesterday, This goes back 44 years to 1980. Miles include commuting, racing, tours, indoor rides and all other outdoor efforts. Should reach 500,000 by age 70 if I can keep up with the current 12,500 miles per year pace. 

Did two short but intense efforts of 4000m and 2000m. power was mid 330’s and upper 360’s respectively. 

Nothing too crazy with power around 320. 

Solid efforts but no PR’s. Good power for indoor training. 

Three solid efforts of around 7 minutes up this climb in TN. Good 5k-10k power. 

Still nice and warm with temps in the 70’s. Headed to Ault Park to do the 12×1 minute on and off. Power avg at 466w. NP for 20:00 at 368w.  Pretty typical so we’ll take it. 

Went to Fayetteville to get in some short intervals and also some into the wind tempo power. Reclaimed a few KoM’s in the process. 

Did a 4000m T this morning at 353w and then 2 x 2k TT’s late this afternoon at 380w each. Was just looking for some short efforts at 5k TT power or higher. 

Used the course at Ault Park to do 30 seconds on/off x 20 and then 60 second on and off x 3. Not a long training effort but good enough coming off last weeks big miles on the bike and trails.