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

Mainly getting some endurance miles here but did work in 45 minutes of steady state yesterday. Power on that was about 300w avg. Nice just to get in some outside rides in some warm sunny weather. 

Rode the indoor Rouvy Cleves 10 mile TT on Saturday. Had a PR at 24:05, power at 324w avg. Might have broken 24 but stopped too soon. Next time!  Did 20×30 seconds on and off this morning, 420w avg. 

Did a 10 minute warmup and then two 5k time trials. Power was pretty good at 353 and 348 avg. Had about 6 minutes between. Have the indoor Cleves 10 mile tt on Saturday. 

Todays ride was…. 10 minute warmup 5×1 minute on/off, 375w avg 2 min easy 4×1 min on/off, 381w avg 2 min easy 3×1 min on/off, 383w avg 2 min easy 2 x 1 min on/off, 410w avg 2 min easy 1 minute on, 413w avg cool down  All efforts above my 5k TT power goal. 

I did 5 x Heekin Avenue on Rouvy inside on Monday given the single digits temps outside. Power not as good as outside but good training none the less. This show just two efforts. 

Had the indoor TT on Sunday and then my indoor one hour strength class last night (HR hitting 160 during the lift-plyo sequence with a minute on each x 5) and then todays efforts:  20 minute warmup 12×30 seconds on, 15 off, 360w avg 2 minutes easy 5 x 1 minutes on, 30 seconds off,

Rode the second Indoor TT of this winter. Improved to a 15:03 which is a new 60-69 record. I held the previous record at 15:13. Power was 349w. Still well off my best every that was around 14:35 or so.