Completed all efforts in that 300-315 range and used the overall length of the workout to set 60 minute (296) and 90 minute (288) power records for the year. 

We did another non-stop spin class today (large block of yellow) and then an aggressive circuit class (scattered yellow and green and blue). Had a full 60 minutes with HR above 80. 

two shots of the same route for my future reference

Things went well. I won both the 5k and 10k in the 55-59. I missed the overall best in both by 3 seconds and 1/10th of a second respectively. getting caught behind other riders at the turn didn’t help but not a big deal. For December, all went well on a cool (50’s) and very