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

Did 5×1 minute openers for tomorrows races. Scheduled to take 4 minutes between but actually more like 2:30-45. Used the Pinellas Bay-Way Bridge going up for the intervals, coasted down for the time between. Power averages at 440, 447, 427, 450 and 461. Got caught behind some walkers on the 427.  Definitely windy today and

Rode from our cottage to the course, rode the course and then came back for a little under 30 miles.