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watts from 430-490

6×3.5 minutes at 393-411w, 2 minutes between 

Used Ault Park for these with power from around 410 to 440

Won silver in both races, 5k and 10k, 6:30 and 14:17 with the 10k being 6.5 miles. 6.2 time was actually 13:36. 

90 second efforts at 410-450, about 90 seconds between; second time through these this week….lower the volume but maintaining the intensity

Did 4-1-4-1 Under overs at 300 and 360-380, three sets, on Monday using the course at Ault Park. Yesterda, did 3×10 minutes at 350, 6 minutes between. All efforts on the time trial bike. Just shows I can do more. I think 360-380 is the goal to deplete the reserves. 

Did 2 minutes at 350-380 and then 1:30 aty 380-400 x 8 total with about 2 minutes between 

Did another set of the 20×1 min on/off today with an average of 408.  Did a 3×20 last Saturday that I made a 20 on, 1 off, 20 on, 1 off and then 15 on at 325, 336 and 325. The hour with those included was at 321, 2nd best hour ever on TrainingPeaks. 

an average of 397 or 5.15 w/kg on these, outside at Ault Park 

Did 30 seconds on/off x 4, 5 minutes easy, repeat 4 times total for 16 of these. Power was 380-400w on each.