475 avg

Last week in TN I did 3×20 minutes+ at 320w+, just a minute or so between and then an aggressive endurance ride the next day with some spikes on the hills. Also had some dogs come after me and I hit 874w. 

I’ve been mixing up one minute on, 30 seconds off with some 2-3-4-5 minute efforts (last week) and then some 1-2-3-2-1 minutes on, 1 off and then 8×1 minute, 30 seconds off. Not really dipping too deep into the reserve but good steady power at race pace. 

All efforts in the low 400’s on power. Nice warm day at 72 degrees! 

Had just a short time so I did 12×1 minute on/off at Ault PArk with avg watts at 474. 

Started off with one minute on and 60-50-40-30-20-10 off at 370-380 2 minutes easy  45 seconds on 15 sec off x 5 2 minutes easy 2 minutes on x 2, 30 seconds between 30 seconds easy 1 minute all out 

3 x 6:15 at 365, 371, 390

did 14 x 1 minute on/off at 475 avg next day did 18 x 1 minute on/off at 375 (5k power)