Just like earlier in the week, these were 5 minutes at 326, 1 minute at 360 5 at 326 and 1 at 360, 3 sets. I always pushed the one minute to 370-390. 

did a ten mile hike to Mt. LeConte on Thursday and a 54 mile ride to Clingmans on Friday. 

Goal power was 326 on each 5 minute section and 360 on the one minute efforts. Right on target for the 5 minutes and well above on the 1 minute efforts. 

Completed….supposed to do 30 minutes each but made a mistake on the timing 

The goal today was 3 minuets at 326, 3 at 360 then 3 at 326 for a total of 9 minutes. I repeated that three times. 

We’re about halfway through January and about halfway through winter if we look at March 1 as the official start of the spring season. It really won’t be long before we’re on the road and competing in our key events. The winter season  is when we want to be doing our most focused and intense

Rode 52 in the morning and 48 in the afternoon, doing intervals at tempo power in each. Power fell off on the last effort. Just couldn’t get it going but thats ok.