Target power at 306 for each 20 minute effort. I ended up doing 25 at 307, 25 at 309 and 10 at 318. Also took the ride out to 52 miles, inside. May go for the 100 by getting some miles in later. 

This was a repeat of last weeks 3 x 20 minute efforts with the pattern being 10 at tempo, 3 at SS and then 7 at tempo, 5 minutes at 200, 11 at tempo, 3 at SS, 6 at tempo, 5 minutes at 200, and then finally 12 minutes at tempo, 3 at SS, and

Had it on while I trained a client, then for a pre-class light spin, and then through the class with plenty of lifting, jumping, etc. 

Winter Indoor Riding I’d much rather be outside riding but when the temperatures are hovering between zero and 20, I’m riding inside. Actually my lower limit to head out is temperatures in the 30’s and rising. Above 40 and I’m going out, usually. Having been riding more for 38 years I’ve gotten used to riding

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.