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On Monday, I did 30 sec on/off x 20, 433 avg and then 30 seconds on/15 off x 10, 395 avg Tuesday was about 25 minutes at 312. 

Did about 14 x 1 min on/off at 370-410 on Tuesday and then 3x up Kugler Mill toady at 363 avg, 6:15 on each +/-. Those were right around my 5k power from Sunday. 

6:32, 360w and 13:58, 325w for the 5k and 10k time trials. Rode the 5k well but I could definitely ride better on the 10k. Need to work on that prior to Pittsburg. Overall, pleased with the results of two gold medals. 

Working on a taper this week in preparation for the Indiana 5k and 10k on Sunday. Keeping the intensity up with these efforts while reducing the endurance miles substantially. Form on TrainingPeaks at 10 after several weeks running -5 to -10. 

avg 398watts, 2:00 to 2:30 between; starting a taper for the Indiana tt’s on June 11. Will maintain intensity but reduce any long rides but 50%. 

Felt tired but still average 473w on these which is better than the last few times. Have the Indiana 5k and 10k two weeks from Sunday so will start a taper next week. 

The attached is the intervals from todays ride with 3×6:15 up Kugler Mill and the 6×1 minute, 20 seconds between, on Camp Road. Made last week pretty tough with three interval days and then 112 miles on Saturday. Form prior to vacation was -17 and then back to +10 last weekend. After last week, its

I repeated the 14 x 1 minute on/off and surprisingly my average for all of them was 457 compared to 449 on Monday. Surprised because I’ve done two one hour strength sessions and also did an hour at around 270w yesterday. Will take tomorrow off and likely do some 5k efforts on Friday. 

Went to Europe for 12 days and only had access to some hotel and gym bikes. Ramped up the training prior to the trip for a few weeks. last workout on that Monday is show with a few efforts of varying lengths. Todays get back at it effort was 14×1 minute on/off at 449 avg

On Friday I did 12×1 minute on/off, all out, with a 510 avg watts. Saturday was 10 miles inside at 5:30am, then 80 milies outside, then 10 more inside for 100.