Todays intervals were 2×20 minutes at 305-310 watts. Average power ended up being 307 on both. Made it a 50 miler just for fun. 

Todays 3×15 at about 310 watts. Normalized power for 1:15 at 280, best one hour of the year at 288. HR at 76% of max during the efforts. 

The pattern here was tempo-steady state-tempo with these minutes in each: 10-3-7…..11-3-6…..12-3-5…..power goals were 306 for tempo and 333 for steady state and I was able to hit those. And the normalized power for the entire ride was 294. 

Mainly an endurance ride but threw in 60 seconds all out at 606 for a new all-time record. Ended last year with 11, 500 miles, lowest in 5+ years but that was by design. Rode 16 centuries, won state titles in Ohio, Michigan (2), Kentucky (2) and Florida (2) along with two national championships in

Thought this would be fun, and it was. First I went for it on a 10 second effort trying to get a new 5 second best effort over 1000 and hit 1071 avg. Then did 3 sets of ten of the 15 seconds on/off. Those played out with averages for each set in the 555-560

Mixed this up over the first hour with a shift up in power every ten minutes from 175 to 200 to 225 to 250 and then 275. Finished around 190. 

Thought this would be fun, and it was. First I went for it on a 10 second effort trying to get a new 5 second best effort over 1000 and hit 1071 avg. Then did 3 sets of ten of the 15 seconds on/off. Those played out with averages for each set in the 555-560

Did an endurance ride with a few one minute efforts separated by 5 minutes and then some 10 second efforts also separated by 5 minutes. Set PR’s on both at 972 and 570 respectively. Really no bearing on my events but kind of fun for a winter workout.