I did 4×1.2mile efforts, 4 minutes between, 378-390 avg, and then 10 x 30 seconds on/off later in the day, 422 avg wts

Distances were 8 miles and 5.3 as opposed to 10k and 5k. Rode well with power at 340w on each. Graphs show I took off hard, recovered a little, settled in and then hit it hard at the end. not exactly the long slow decline we want in the graph but with these short efforts

Had a light week last week with the holidays and a mild respiratory illness. Back at it with some short efforts. 

Used a 6.59 mile Rouvy course across the Golden Gate Bridge for this. Slow course but good for pushing the power with some nice climbs. 330w avg., 27th all-time. 

Michigan last Tuesday, Ault Park last Thursday and then inside today 

2 x 8 minutes with 10 between with power at 362 and 362, about 8-9w below last year this same week.Last march I was closer to 380-2. Not too concerned about a 2% drop as I rode 100 miles on Saturday not knowing this would be on the Monday schedule. We’ll keep the training zones

Did these in Michigan on the Old Mission Peninsula. Kind of cold (48-50) and windy but the sun was out. Went out at 3:30 and by 4:45 the sun was setting. Added 2 to make it 22 of these. Power ranged from 360 to 430. 

On Monday I rode 20×30 seconds on/off and on Wednewday I rode 12 x 1 minutye on/off. 30 seconds efforts were around 500 and one minute at 491. Florida time trials in one month. 

One file here shows some efforts that I did on Thursday in Charelston, 1:15 with about the same between at 400w+. Other files show the 5k and 10k time trials on Saturday. Pacing on the 5k was as hoped for. The 10k could have been better although I did give it a good push to

Avg at 510…reducing volume but maintaining intensity in preparation South Carolina