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Not my best work but given Sundays indot 10k TT and last nights 60 minute plyo/strength class, I was a littel tired.  Still, 437w avg. 

On Wednesday rode an aggressive 90 minutes with some high power short climbs and then 30 minutes at 302w.  Did a 17 mile hike yesterday. Today was just 8×1 min on and off at 420-440w avg. Legs were tired.

Rode up the Heekin Avenue climb 3x today and then did three laps in Ault with 3x60s on each. The first climb up Heekin was at 412w for 3:09. Of the 118 times up that climb that was about the 7th fastest and best since 2021. The other two suffered because of that but I

20 minute warmup 20sec on 10 sec off x 10 401w avg 1 min easy 45sec on 15 sec x 5, 370w avg 1 min easy 60 sec on 30 sec off x 3, 366w avg 1 min easy 1 mile TT, 390w avg, 1:56

Had limited time before a lunch meeting so did 15 minute warmup and then this 4000m velodrome TT. Rode a PR with power at 354.  Not bad considering yesterdays 30s on 15s off x 28 at lunch and then 75 minutes of lifting and plyo last night. 

386w avg or 5w/kg; short but intense effort

I used a Rouvy 4000m velodromne course to do three efforts at 352, 343 and 353w.  Actually felt short fo breath but rode well. Could be the cold air, even in the basement.  

Used the first day here in FL to get in some efforts at 280-300w, 10-20 minutes. 

Just endurance with some higher power efforts on the four bridge climbs

Kind of lost cound but did 30+ and then a couple of 2-3 minute efforts at the end. Generally, a short ride with lost of on and off rapid firre power at 5k tt watts or higher.