All went well with unders at 313-315 and overs at 360-380

Same pattern as yesterday but took shorter time between the sets (5 minutes) and pushed the power up on the 4 minute portions. 

Rode too easy for the under; should have been 315-330 and I did just around 300 by mistake 

1. 5:30 am, 12 miles at 215 watts inside 2. 60 minutes, strength at Ault Park 3. Hitting some Strava segments: took KoM on Herschel from Principio to Oberservatory and 8th on the clockwise lap at Ault Park; that should be an age group record, I would think and just need 5-6 seconds for the

I decided to do these today. Not thrilled with the performance as I’m always going for PR’s but overall, for the year, not too bad. Second best 5 second power, 3rd best 1 min, 2nd best 5 min and 20 minute. On the 20 I hit around 15 minutes and had to take a quick

ran over the 10k and did 6.5 miles; 10k was at 13:41.  

369 and 371 on the avg watts 

The 7 Worst Post-Workout Habits for Cyclists, Runners, and Triathletes Share This Article Your choices in the hours after your workout will either enhance the effect of that workout or detract from it. It’s up to you. Many athletes put great emphasis on completing high-quality workouts only to shortchange their progress by making silly mistakes