I have a busy thursday so I thought I would do the two sessions scheduled for that day today. I kind of confused the two and with this one I did the 10 minute warmup, 20 minutes at 300, 2 easy, then I did the 3 minutes at time trial, one minute at power interval,

Did a 15 minute warmup and then went through the 4×1 minute efforts, twice, with 5 minutes between the two sets of 1-1-1-1. Within the 1-1-1-1 I went from low 300’s to mid 300’s to upper 300’s then 400. 

My garmin showed that I avergaed 373 and covered 6.44 miles at 25.5, just a few watts off my November effort but 18 seconds slower. Cadence at a solid 91. Compared to my history on the course and that power should have been faster. We’re back at it in two weeks. 

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Warmup, then 20 minutes at 300, then 1 min at 320, 1 at 340, then 360 and then 400…2 minutes easy….15 minutes at 300 then repeat the 4 x 1 with increasing power

session 2: warmup and then 3 minutes at 350 followed by 1 minute at 400 x3 and 1 minute at 200, 5 minutes at 200, and then repeat the same patterm of the 3-1-1, three imes 

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15 minute warmup and then 3 x 3 minutes at 350/1minute at 400/1 minute at 200….then 5 minutes easy…then repeat the 3×3 pttern 

Did a 10 minute warmup, 20 minutes at 300-310, 2 minutes at 200, then 4 x 1 minutes with increasing pwoer on each from low 300’s to low 400’s; then 2 minutes easy, 15 at 300+, then a repeat of the 4×1

I did two sets of the 15 sec on/off for 5 minutes. I did one where I hit in/out of the 15 second and then one where I just rode for 5 minutes with the shifting every 15 seconds but watching avg watts the entire time. Had an all-time best for 5 minutes at 430