Did my favorite 105 mile ride here in southern Ohio. Left at 6am and rode in the dark until just outside Batavia. 

…did some intervals o nthe course, out and back, instead

So, this is how things went today. The 5k starts at the 10k turn and we race back to the finish line. First rider off at 8am and I was around 8:15. At 7:55 I find that my disc has a flat so I ride back to my car, slowly but with some haste, put

did 6×45 seconds with 4 minutes between; power started around 330 and ended at 500+ for averaged i nthe mid 450’s to 470’s

Pushed these above the recommended zone to 350-mid 360’s 

Stayed in the recommedned power range

here was todays efforts:  10 miles at 6am, inside along with 100 pushups and then 20 pullups and 20 chin ups  spin class 55 minutes  strength class 55 minutes  commute to and from sports club, 5 miles  6 miles more at home attached intervals late in the day for about 70 miles total

Time trial canceled due to storms. I did some indoor intervals instead with 1,2,3,4 and 5 minutes at close to my 5k power with 1 minute between and then a series of 1 minute on 30 seconds off, x 5, same power.

Almost the same route as in the past but went more interior and off M-22. 

I did a little over 23 minutes at 295, then just 15 minutes at 270 and 25 minutes at 292, all in about 1:20. Entire ride was around 271.