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On Monday I did a mix of 30 second, 45 second and one minute efforts and today I did 30 seconds on/off x 30. Doing a really big push over last week and this knowing I’ll be traveling for 12 days starting next Tuesday. 

Did some 3 minute hill repeats on Friday in TN (90 seconds bewteen) and then 30 sec on/off today in Ault Park. 

Rode a very fast Blue Streak TT at 21:40, possibly my fastest in 6-7 years. Did some intervals yesterday just to make it two tough days. 

Held an average of 395w on these. For 12 efforts, I’ll push 480-500 but I bring it back for this many. Hoping this can be close to my 5k pace come race season. 

390 avg watts on these

I’ll put these efforts at 85%, maybe 90%, of what I want to do outside. 

475 avg

Last week in TN I did 3×20 minutes+ at 320w+, just a minute or so between and then an aggressive endurance ride the next day with some spikes on the hills. Also had some dogs come after me and I hit 874w. 

I’ve been mixing up one minute on, 30 seconds off with some 2-3-4-5 minute efforts (last week) and then some 1-2-3-2-1 minutes on, 1 off and then 8×1 minute, 30 seconds off. Not really dipping too deep into the reserve but good steady power at race pace. 

All efforts in the low 400’s on power. Nice warm day at 72 degrees!