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These are some long efforts to do in the basement but got through them. Held right around 320 on each.

another day inside as its cold (in the teens) and snowed yesterday and more coming today. held 312, 320, 318, 314 and 316. Really about 10 watts too low on all of them. Oh well.

Another day with some high cadence efforts a few short study state efforts and then three 5k tt’s. Held 349, 350 and 345 on the tt’s. Certainly feeling the effect of the 55 circuit class yesterday. Tomorrow is an off day.

In talking with one of my athletes we were looking at the indoor tt in 1/3 splits. Better to go off hard and try to hang on? Better to ride for average throughout? Just out of curiosity I broke my indoor tt into thirds. My highest average power came in the last 5 minutes and

The goal was to ideally do a little better than last month and I did end up taking 11 seconds off. Upped the average power according to the CompuTrainer to 376 or 4.9 watts/kg. Had some great competition in my 3:00 start time from a couple of 30-39 riders who finished about 10 seconds behind

Did 4 x 60 seconds high cadence at around 120 each and then three five minute efforts with 2 minutes tempo, 2 minutes steady state and then 1 minute tt pace: 288/330/358, 300/331/367, 300/331/365. Will be shooting for 365-370 tomorrow for the 10k event.

Took yesterday off and today did my spin class and circuit class for two hours at pretty high intensity. Spin class was a mix of climbs and steady state flat road efforts. Circuit class, with a record 45 attendees, was a lot of strength work with a few 5 minute ploy efforts. Tomorrow will be