Today was the second Indoor Cleves TT. Rode about 15 seconds faster that last month and added about 9w for a 333w average for 23:45 minutes. 

Yesterday, I did 12×1 minute on/off at Ault Park (450w avg) and today I did a 10k Rouvy TT, 13:25 at 327w avg. Will do a slight two day taper for the Indoor Cleves TT this Saturday. 

After last weeks Wednesday morning workout and afternoon ride and Thursdays 18 mile hike with a few hours of branch clearing in GSMNP, I took it easy over the weekend. Did some intervals today.  2 min each at 130-170-200-230-270-300 3 min easy 45s on 15s off x 10 at 371w avg 3 min easy 60s

Used a climb in TN to get in a 23:00 minute efforts at 320 along with some other short efforts at 295+/-. Held 335 for 10 minutes within the 23 minutes. 

Rode inside and did 45 seconds on 15 off for 25 minutes. Average power at 326w or rught at FTP which was the goal. Overall. and NP of about 300 for 25 minutes or a good steady state pace. 

Outside at Ault Park. 465w avg, 367w NP for 18 minutes.  Felt pretty tired on these. A little too cold for my preference with temps in the 40’s but nice to get outside. 

Averaged 348w on these som right around that 5k power. Maybe a little tired after Mondays and this mornings strength class and the 3 x 5k TT’s on Monday. Form has been negative since last weeks rides in Florida so some recovery is in order. 

Did 3 x 5k efforts today with two files attached. All efforts around 340 or my 10k pace. Took 5 minutes between them. 

Rode 30 miles today and did one segment of about 5 minutes at 359w for a KoM at the end. 

Had flat at a start of what was going to be a 30 mile plus ride so did some intervals instead. Had to change out the rear tire so lost time on that.  12 x 30 seconds on and off.  453w avg 2 min easy 6×1 min on 30 seconds off.  463w avg2 min easy