3×30 sec to warmup 448-441-463 15 sec on/off for 5 minutes x 2  516-482-404-497-482-505-483-514-510-493 468-479-469-473-466-478-488-476-471-497-473 (added one more)

30-45-60 x 3 with 60 sec between and then 5×30 sec on/off.  watts were 446-25-23; 480-29-18; 470-26-28 on the 3 sets  445-75-94-78 and 531 on the 30 seconds 

Goal was 400-500 and held 527, 525, 438, 432, 426, 435, 428, 508, 485

goal was 350-400 and held right around 398 on each 

I rode a 16 mile Rouvy race yesterday in the morning and held 320 for 43:36. Some very strong riders in that one! Later in the day I did the Rouvy Winnats Pass. I rode the .98 mile course in 8:13 at 360. 

Several climbs on Rouvy; losing power after a long day of intervals 

Did a two hour ride from here to Loveland and back with the first 90 minutes at 288. Set 32 PR’s along 42 segments on strava 

The rest of this trip I did some 15-32 mile rides, sometimes one in the am and one in the pm along with two trips to Beack Bods gym for some lifting.  Will consider bringing my Giant Trinity next year with the disc and 90mm HED front and then renting a road bike for the