Did 15 x 1 minute on and off at 362w average. closer to 5k TT power. Form is -22 with the long rides last week and more coming this week. 

Did a 73 mile ride yesterday with some added indoor miles to make it 105 miles for the day. On Ffriday I did a series of 5 minute efforts at aroudn 340w. One file is shown, NP 350 or so. 

Did 12 x1 on/off on Monday and 11×1 on/off on Wednesday. Monday was on the TT bike at 450w avg. Today was on teh road bike at 483w avg. Meant to do 10 but miscounted which is ok. Felt better today. Tired after last weeks long hikes, rides, trail work, etc. 

Had an electronic shifting issue at the Blue Streak so ended up not riding. Got home and did 10k at 320w and then today in TN did 5-4-5-4-5 minutes, 20-30 seconds between, at 310-340. 

Did some 4 minute efforts last week in TN. 370+ on the first and then decreasing. Next few days I hikd 35 miles and rode another 100. In anticipation of tomorrow Blue Streak TT, I did some 1 minute on/2 minute off openers today in that 370-380w range

Did 4 x 2k on a Rouvy Velodrome, around 2:40 each at 380w each. Two files attached. 

Rode up Heekin four times at 3:3040 each with 2:00 between. Usually I’m around 385-395 but 370 avg today so off 5%.  March will end up with 1300 miles, 20,000′ of climbing, 100 miles of hiking, 25 hourss of honeysuckle removal, 10 hours of strength training. Big month so a drop in power isn’t unexpected. 

One minute efforts x 15 time between was 60-50-40-30-20-10-60-30-25-20-15-10-60-60 seconds; average power was 368w 

Given that I have a strength class on Monday night, I like to get some intervals on Mondays also. With the indoor tt the day before, I pacd these a little more moderately. I did 10 x1 on, 15 seconds off at 355w avg, then 7x 30 seconds on, 15 off at 350 and then

15:07 at 345w, just 3 seconds off my 60+ PR. Didn;t get home until about 11:00pm he night before after 8 hours of backcountry campsite maintenance training with the Great Smoky Mountains NP rangers. Have had two 300+ mile weeks with over 13,000′ of climbing. So, 3 seconds off is ok.