A good effort on a 6.25 mile Rio course at 330w, HR in the 160’s, peaking at 172.

Today intervals were 12:00 warmup, 30sec on-15sec off x 25, 355w avg; 2:00 easy; 3:00 at 330w; 2:00 easy; 3:00 at 300w: 2:00 easy; 1:00 at 404w; cool down

Didn’t get big miles in FL last week but the miles I did get I made count. I used the road at the resort to do some interval training with short, 1-3 minute efforts, at 350-420w. Took it easy this weekend back in OH. Today I did a 10k at 315w and a 4k at

Same raod, same segments and about the same results.

Rode inside at the fitness center here in Longboat Key early this morning and then went out for a short ten mile ride on the Speed Concept. Its the only bike I have with me and with the front tri spoke and rear disc I don’t want to take it on a long ride on

Rode the 10k first and held 330w for 14:13, better than last years 14:32 and 313w. Held 360w for 7:04 in the 5k, about 10w better than last year but about 7 seconds slower. Could be the altitude density or wind today? Hard to say but pretty happy with the power held on each, especially

After a 10 minute warmup I did 20sec on 10sec off x 10, 1 minute easy, then 5x30sec on 15sec off, 4 min easy and then 3 min at 310w. Last intervals before the FL 5k and 10k on Sunday.

I used a Rouvy course to do 8x1k efforts with about 1-2 minutes between. Power ranged from 385 to 415w avg. Ended with 8:00 at 296w.

I used a Rouvy route in Rio to get in a 6.25 mile effort at 320w. Not bad for an indoor effort. HR was in the low 160’s towards the end.

Rode a few Rouvy courses today at 205-230w avg over 30 minutes or so. Nothing too intense. HR was in the 130’s to 140, roughly 70-75% of max.