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Did 10 x 1k efforts on Rouvy, Best was 1:26 at 426. I’ll never win any track races. Just two files attached. Most efforts around 1:28. Took 90 seconds between them. 

On Monday I did 3 hills repeats at 356x avg for about 6:15-30 on each. Today was 12×1 minute on and off at 436w avg on the TT bike. Have also had two strength training sessions, Monday evening and then early this morning (Wednesday). Did pretty well in the power area with the charts showing

Did these along TN416 in Pittman Center, TN. 476w avg (low of 455 and high of 506) with 370w NP for 22 minutes over the interval span. 260 miles starting with last Saturday plus 25 miles of hiking and a couple of strength classes. Building to the FL races on December 3. 

On Monday I rode 12×1 minute on and off on the TT bike with avg power at 408. Well below the usual 480-490 on the road bike but still feeling the hour of power from Saturday.  On the 8th in Tennessee I rode just an hour but used the short pitches on the outbound 10

After last weeks Zoom clinic and our discussion of FTP, I thought I’d ride a hard hour on Saturday. I did do three interval days so I knew this wouldn’t be a 100% focused effort but still pretty close. My calculated ftp is around 320 and I did this at 306 with HR around 150,

Did 4 times up this short but steep climb at an average of 402w for 3:15 on each with 2:30 betwee. Also included 1100′ of elevation gain in 28 minutes of riding. 

On Monday I did three 5k time trials with power at 340-330-320. On Wednesday I did 30-60-90-120-180-120-90-60-30 seconds with 30 seconds between. I then did 30-30-30-30×5 with the first three in each set building through 300-340-400. Onlye one example of the 5k is attached. 

Arrived here in TN on Wednesday and did a short 20 mile ride that afternoon. No intervals, just a ride for the sake of riding. On Thursday, did a nice 12 mile hike up Porters Creek to Brushy Mountain and back. Sunny and warm day! 

388w avg is ok but a little off the usual 390+. Could be the 100+ mile ride last Friday, yesterdays intervals and last nights 55 minute strength/plyo class. 

430 avg and 300 NP for 28:00 Actually hard to get the power way up on these on that course at Ault Park but for 30 minutes of effort, these work.