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I did 5 x Heekin Avenue on Rouvy inside on Monday given the single digits temps outside. Power not as good as outside but good training none the less. This show just two efforts. 

Had the indoor TT on Sunday and then my indoor one hour strength class last night (HR hitting 160 during the lift-plyo sequence with a minute on each x 5) and then todays efforts:  20 minute warmup 12×30 seconds on, 15 off, 360w avg 2 minutes easy 5 x 1 minutes on, 30 seconds off,

Rode the second Indoor TT of this winter. Improved to a 15:03 which is a new 60-69 record. I held the previous record at 15:13. Power was 349w. Still well off my best every that was around 14:35 or so. 

Have had two good lifting efforts this week of 1 hour each, Tuesday evening and Thursday morning (today). Late this afternoon I did 12×1 minute, 30 seconds between and 8×45 seconds, 15 seconds between at 375 and 371 watts respectively. Have the Indoor 10K this Sunday. Will do a slight taper on Saturday in preparstion

10 minute warmup 10×30 sec on/off, 421w 2 minutes easy 5×1 minute on, 30 sec off, 390w avg 2 minutes easy 1×5 minutes at 327w

did 3 x 5k tt on the Rouvy Wisconsin Senior 5k course. Power was 333-337 avg. Ten minutes between. Just two of the three shown here. 

Had a good late afternoon 10k effort, just straight ahead on the SB20 with the Wahoo, no Rouvy course. 360w avg. 

Not my best work with avg power at 466 but for late December, outside in 50 degree weather, its ok. At peak of season I should be 480+. Plenty of time to get there. 

Did some endurance rides inside the last few days. Have a slight sinus issue and some sort of rash on my arms and legs. Unsure if the cause is something that I’m allergic to in the woods or from our real Xmas tree. Regardless, did a mediocre 10k inside today at steady state power, 307,

Better pacing today and power was up, 343w vs 337w on Monday. Good downward trajectory on the energy expenditure, no letting up. Went into more of an anaerobic pace near the end. 350w is the goal.