Did 1-2-3-4-5-4-3-2-1 efforts with 60 seconds between the sets so 1 x30, 60 easy, 2×30, 60 etc, 3×30, 60 easy, etc.  Did a few rouvy races last week with power in the 280 +/- to 310-320 range for some tempo and steady state pacing 

Did some 30 second on/off and one minute on/off; want to bury it on these and did that

did 3 x 5 k efforts today with power in that upper steady state to low time trial effort zone

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