10 minute warmup followed by 3 min at 280-300, 3 at 310-325, 2 at 330-340 and then one at 350+, then 5 min easy….repeat all three times. 

5:30 am: 30 minutes around 190w 7am: 60 minute strength training 12pm: 10 minute warmup, 30 minutes at 322, 5 around 270, 15 t 330, 5 at 280-290, 10 at 334, 1 at 290, then 5 minutes each at 337, 332, 331, 1 minute between; 2nd best 60 minute and 90 minute at 321 and

Did Cleves on Tuesday and rode a 22:36, about 330 watts.  Wedesday had class at 7am and then drove to TN. Did the Elkmont to Pittman ride. Thursday: hiked 17 miles along Litte River, Huskey Gap, Sugarland Mountain, Rough Creek, Goshen Prong and back on Little River Did intervasls and endruance on a Pittmen Center-Jones

Friday: 84 miles through Clermont and Brown counites with 16 inside at home to make a century Sat/Sun: easy indoor miles, recovery Monday: 10 minute warmup, then the 3 minutes at 280, 300, 330 and 350 each; 5 min off; then 3 minutes at 350 and 30 seconds at 400+, 4 minutes between; all went

started with 3 minutes at 220, 250, 280 and 320 each, non-stop. After this is was 3 minutes at 330 and 30 seconds at 400 in one 3:30 effort. This was reported 4 times with 4 minutes between. 

Chris Carmichael’s 5 Most Important Rules of Training Share This Article By Chris Carmichael,Founder/CEO of CTS The timing and structure of your cycling season may have changed, but riders are still eager to get faster, stronger, and more powerful this summer. Whether you are new to training or an experienced cyclist adjusting to the uncertainties

Did 25, 5 and 10 minutes with 2 minutes between with power 339, 336, 332 respectively. Best hour of the year at 301, 3rd best 20 minutes at 342. 

Took it light over the weekend given the load of riding and hiking last week. Will be doing our first Cleves tomorrow so I used today to do some  60-45-30-15 second efforts, three times through with 10 minutes between. Pretty depleted after last week but felt fine today. Should be ok for tomorrow. Looking for

Thursday: 14+ mile hike on the Bullhead to LeConte to Rainbow Falls with some side trails Friday: 3+ hours with some intervals; Elkmonth, The Skinks, Roaring Fork