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Did some under overs (4 minutes under, 1 over, 30 minutes non-stop) at 280+/- and 330+/-.  Then did a 1.2 mile all out (404w) and 1.88 mile (360). 

Training Stress Score, or TSS, is commonly used to describe how “hard” a ride was, but that’s only part of the story. Although it is valuable, some important aspects of training are not reflected by TSS. So, as you are scanning through your workout data and planning your upcoming cycling training, here’s a guide for

Spent a few days in Tennessee and did a couple of rides and a couple of hikes. The first ride dFRC data is attached. I did some intervals and picked upa couple of KoMs.  I did an 18 mile hike on Thursday that included lots of downed tree and branch removal along the way.  On

Did 1-2-3-4-5-4-3-2-1 efforts with 60 seconds between the sets so 1 x30, 60 easy, 2×30, 60 etc, 3×30, 60 easy, etc.  Did a few rouvy races last week with power in the 280 +/- to 310-320 range for some tempo and steady state pacing 

Did some 30 second on/off and one minute on/off; want to bury it on these and did that

did 3 x 5 k efforts today with power in that upper steady state to low time trial effort zone

3×30 sec to warmup 448-441-463 15 sec on/off for 5 minutes x 2  516-482-404-497-482-505-483-514-510-493 468-479-469-473-466-478-488-476-471-497-473 (added one more)

30-45-60 x 3 with 60 sec between and then 5×30 sec on/off.  watts were 446-25-23; 480-29-18; 470-26-28 on the 3 sets  445-75-94-78 and 531 on the 30 seconds 

Goal was 400-500 and held 527, 525, 438, 432, 426, 435, 428, 508, 485

goal was 350-400 and held right around 398 on each