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Rode inside and did 45 seconds on 15 off for 25 minutes. Average power at 326w or rught at FTP which was the goal. Overall. and NP of about 300 for 25 minutes or a good steady state pace. 

Outside at Ault Park. 465w avg, 367w NP for 18 minutes.  Felt pretty tired on these. A little too cold for my preference with temps in the 40’s but nice to get outside. 

Averaged 348w on these som right around that 5k power. Maybe a little tired after Mondays and this mornings strength class and the 3 x 5k TT’s on Monday. Form has been negative since last weeks rides in Florida so some recovery is in order. 

Did 3 x 5k efforts today with two files attached. All efforts around 340 or my 10k pace. Took 5 minutes between them. 

Rode 30 miles today and did one segment of about 5 minutes at 359w for a KoM at the end. 

Had flat at a start of what was going to be a 30 mile plus ride so did some intervals instead. Had to change out the rear tire so lost time on that.  12 x 30 seconds on and off.  453w avg 2 min easy 6×1 min on 30 seconds off.  463w avg2 min easy

Mainly getting some endurance miles here but did work in 45 minutes of steady state yesterday. Power on that was about 300w avg. Nice just to get in some outside rides in some warm sunny weather. 

Rode the indoor Rouvy Cleves 10 mile TT on Saturday. Had a PR at 24:05, power at 324w avg. Might have broken 24 but stopped too soon. Next time!  Did 20×30 seconds on and off this morning, 420w avg. 

Did a 10 minute warmup and then two 5k time trials. Power was pretty good at 353 and 348 avg. Had about 6 minutes between. Have the indoor Cleves 10 mile tt on Saturday. 

Todays ride was…. 10 minute warmup 5×1 minute on/off, 375w avg 2 min easy 4×1 min on/off, 381w avg 2 min easy 3×1 min on/off, 383w avg 2 min easy 2 x 1 min on/off, 410w avg 2 min easy 1 minute on, 413w avg cool down  All efforts above my 5k TT power goal.