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Average power at 413 with effort of 409, 414, 415, 417 and 411. 

Did 12×1 minute on/off at Ault Park, avg of 474w, low of 452 ands high of 521

Started off with 30-6-90-120-90-60-30 seconds, 60 seconds between, power from 410-510w.  5 minutes easy then 30-60-90-120 seconds, 30 seconds between, 410+ 5 minutes easy 3×60 seconds on/off, 410+

I used the Rouvy Wisconson 5K course for three 7 minute efforts ate 340-350 and then did 7 x 30 seconds on/off. All 5k efforts had an easy 5k between and then 20 miles easy before the 7 x 30’s. 

I did 4 x 2:45 at 360-380x and then 7×30 seconds on/off at 477w avg. Only showing 3 of the 2:45. 

I did 4×1.2mile efforts, 4 minutes between, 378-390 avg, and then 10 x 30 seconds on/off later in the day, 422 avg wts

Distances were 8 miles and 5.3 as opposed to 10k and 5k. Rode well with power at 340w on each. Graphs show I took off hard, recovered a little, settled in and then hit it hard at the end. not exactly the long slow decline we want in the graph but with these short efforts

Had a light week last week with the holidays and a mild respiratory illness. Back at it with some short efforts. 

Used a 6.59 mile Rouvy course across the Golden Gate Bridge for this. Slow course but good for pushing the power with some nice climbs. 330w avg., 27th all-time.