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todays 20 x 1 minute on/off; 395 avg…goal was 360-412w 346-363-373-357-367-395-381-423-379-390-393-397-443-401-430-441-399-428-402-403

I did 15 x 1 minute on/off inside on monday with the goal being 360-412w. Was hitting well over 415 on the last few.  Today in the mountains I did 5 trips up a 1.1 mile climb at 360w+ avg on each, 4 minutes between. 

On Monday I did some 30 second efforts at 120+ rpms with power in the low to upper 300’s. Today in TN I did an intial hill climb at 2:37/428 watts, then 4x up Grassy Branch, roughly 6:40-50/350-360, and 8 minute climb at 317, and then 5:23 at 398. 

Used a 4 minute climb and rode it 7 times with power between 361 and 385 on each. 

Did the 2×8 minute field test today and held 381 and 379 on the watts which is about 10 watts better than I did this past winter. 

Great day to get in a long ride with temps hitting 70. Good power over the course of the ride. First 3 hours at 260. Faded some on the last 20. 

359-368-375-367-371 on the avg power 

Spent two hours yesterday chasing avg of 300w but ended up at 295. Hammered most of the hills and coasted downhill, those all being short efforts of 15-30 seconds. Pretty tired as expected and show on the form. 

Did some under overs 3-2-3-2-3-2-3-2 and 4-2-4-2-4-2 and then some 5-9 minute time trial pace efforts.