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One shows a warmup and then 30s on, 60s off on a course in Rio. The other is one lap on and one lap off on the San Diego Velodrome, 333m each, at 350+/-. 

Did some long miles on Friday, inside, with a 10k TT at 319w. Ok power on that but looking for more at the indoor next Sunday. Did 3 of the 10k’s last week at 310, 334 and 319.  Did two x 4000k today at 344w on each over 5:40 or so. Good enough for early

Started the New Year off with a 5 sec effort at 885w, 60 sec at 494w just to set some baselines. A while later I did a 10k at 333w, much better than Mondays 309w. I did not do leg presses and 2 hours of trail work prior to this, which helps. That mid 330’s

Taught a spin class on Monday and Tuesday so no documented intervals on those days but had HR up there so both hour classes were good tempo to steady state efforts.   Warm enough today to head out to get in 12 x 1 minute on and off at Ault Park. Avg power was 465w, so

Used this week for some endurance, steady state, and few high end efforts. On that Monday, rode 4x4000m TT’s t 5:56 each, or just over 300w, one minute between.  This gave me 24:00 at steady state.  On wednesday I did 10×1 minute on/off at 478w avg in TN.  Last two in a good downpour but

Used the rest of the week in Fl to get in some easy miles in the fitness center with plenty of upper body strength training and then some one hour outside rides. I did 5 minutes on/15-20sec off x 7 at 300-320w for the 5 minutes and then the next day did a solid hour

The 10k came in at 14:34, bruatlly slow. Power was at 310w on my Wahoo. Temps in the mid 40’s tp low 50’s, density altitude at -360. Slow air.  Won the silver in the 60-64 and was third overall.  Hammered it on the 5k. Took first in the 60-64 and first overall with a 6:54.

Did 5 with the attached being one example. Power on all ranged from 406 to 427w

374 watt avg….shooting for 5k TT power or higher but not the usual 450+ 

388w avg on the 30 sec efforts