Was supposed to do 5 of these but due to time constraints only did four. Held 320 for 8 minutes and then 349 for 2, took a few minutes off and did 320/350, 319/351 and 315/350. Legs kind of tired from last nights circuit.

The Sports Gene: Inside the Science of Extraordinary Athletic Performance by David Epstein. Is it about your genes or your environment or a combination of both? Why do people from certain parts of the world excel at certain sports? Can similar excellence be found elsewhere? Can we determine who will be great at a given

Todays effort consisted of all one minute power intervals separated by one minute within each set and the sets separated by varying times so it was a set of 4 efforts with a minute between with 4 minutes recovery after the set, 4 more with a minute between then a three minute break, 3 efforts

Did these inside due to the rain. Power averages were 408, 417, 421, 418, 430, 422, 423, 421, 419, 419, 420, 427 for an average of 420. This is 5.45 watts per kg of bodyweight. Have more over the weekend and will to up the average to 425 or 430.

Interesting workout today with each of the 8 minute efforts broken into 2 minutes at 100 cadence, 2 at 75, 2 at 100 and 2 at 75. Power was pretty consistent regardless of the cadence. I used Riverside Drive from Delta to the Montgomery Inn Boathouse (8 minutes), back and forth. The road is fairly

Rode a couple of hours inside early in the a.m. since it was too cold for me to head out (20’s). Once it warmed up I went to Ault Park to do some 12×1 power intervals. Started at the bottom of the loop going clockwise and took each to the back of the pavilion, coasted