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. 

http://www.hunterallenpowerblog.com/2014/01/what-is-training-stress-balance-tsb.html

didn’t do exactly as instructed as my phone died and I couldn’t pull up any emails or websites; did 3 minutes at tempo at 306, 2 at steady state at 335 and 1 at CR and 385, so not too far off; felt good today; have a little bit of a cold that I brought

Same as yesterday, inside on the Stages SC3. Yesterdays two sets of ten averaged 556 and 546 while today the two sets averaged 551 and 577. That last block of ten I finally stood for about the first 7-8 seconds to ramp up the power. 

while my HR didn’t seem to go all that high these felt like I was really out of breath; did them inside due to rain; outside I think I’d be pushing 600….maybe tomorrow if the weather holds