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. 

Wonderful ride up to 6600′ Clingmans Dome in Great Smoky Mtn NP. Able to go all the way up the observtion tower since the last seven miles of road from Newfound Gap is closed still. Averaged about 255w for the 2:20 on the climb. 6800′ of gain in total. 

Did these inside on Rouvy on a velodrome so flat all the way. Did the 10k at 10am and the 4k at 4pm. Could go harder on the 10k, but I’ll get there. Power should be 340+. The 4k went well with power at the 5k goal of 370+ 

Did a 7 mile effort at 296 and then 2×2.5 miles at 312-322, 5:50 each. Just spending some time at steady state. 

Held 340w for 15:12.  Pretty average for this year. Tired from standing 7 hours at the CORA Bike and Trail Expo. 

Did a 10k indoor tt today at 316 so really just a good steady state effort. Did 100 miles on Sunday after the indoor race and have taught two strength classes, Monday night and this morning. Not feeling tired but surely some residual effects.  Also attached the WKO5 stats relative to FTP. Had some people

Late i nthe afternoon I did a 45/15s on off x 5, a 60s at 500w and a couple of 10s efforts at 800w. just wanted to see where I was on those times. 

Took a couple of days off due to a minor illness but back at it today. Did a 2.6 mile tt on a track on Rouvy so super flat. Held 343w for 5:39. A little later today did the same course at 5:51 and then did 2x1mile at 2:07 and 2:06, 3 minutes between all