Todays procedure was: warmup at 216, 5 minutes at 326, 1 at 360, 5 at 326 and 1 at 360 for 12 minutes total, 10-12 between sets, 3 sets total. All 5 minute efforts were above 326 and closer to 330 and the one minute efforts were at 380+.

Nothing too crazy with todays two classes. Kept HR in the 80-90% of max at the high end and then more steadily in the 70-80% range. have a few days of intervals coming on the bike starting tomorrow. 

Did a nice mid-afternoon ride through the park in sunny skies and 70-80 degree temps. In 48 hours did two hikes and two rides. Nothing epic (no 100 miler on the bike or 18 miler on the trail) but covered some good ground. 

This is Mondays class and then two classes on Wednesday. Lots of time in the yellow (80-90% of max) and a little time in the red (90%+).  Just like interval training on the bike I’m looking for that build to the yellow, time in yellow, some recovery, and then build it back up. 

Inside due to the cooler temps….hoping for 340+ on all but didn’t quite make it

took advantage of a warm day (upper 50’s to low 60’s) and did a little over 70 outside and then 30 inside once the rain hit 

power a little above the target fo 326 at 330, 336 and 336 

Just for fun I threw in a one minute all out effort and set a new PR on the watts by 1 watt at 611. 

Did 1×20 atd 327 and then 5 minutes at 330, 5 at 340, 5 at 350 and 2 at 370, 1 minute between, for an NP of 332. Pretty close efforts, just different ways of getting there.