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. 

This is becoming one of my favorite workouts. Knowing that the effort a few days ago resulted in a best of 2018 5 minute power average, I went after these. I upped the best to 407. The 15 seconds on went from 516 to 570. I could see doing multiple sets on these. Great way

Had this same workout earlier I the week, and last week, so have a standard to shoot for. Wanted to be above 400 watts on each and held 403, 404, 405 and 401. Third day in a row with intervals or intervals/lifting. Felt a little tried but not too far off the last efforts on

Interesting effort with 15 seconds on and off x 10 efforts. Most were in that 550-560 range. The average for that 5 minutes was 400, my best 5 minute power of 2018. Makes me think that this could be a good training effort to pass on to others. 

we did a non-stop spin class shooting for 80% the entire time and just about did that; power wise I was right around 260; not exactly killing it but I also have to talk throughout so going into the 300+ range and pushing HR close to 90% isn’t a good idea; Strength class afterwards was

391, 406, 402, 405 avg power on these, inside.

Used some of the flatter roads outside the park for todays 4×3 minute 5k power efforts. Goal was 333+ on the power but held 414, 411, 415 and 413. I like to think that for the 5k coming up in FL that I can hold 400+. We’ll see. These felt good today and in chilly

just broke the 1`5 minute barrier with an official time around 14:50, power on the stages at 373….toughest time trail I do all year……no aero advantage, no downhill relief even for a few seconds….just push, push, push