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After a 10 minute warmup I did 20sec on 10sec off x 10, 1 minute easy, then 5x30sec on 15sec off, 4 min easy and then 3 min at 310w. Last intervals before the FL 5k and 10k on Sunday.

I used a Rouvy course to do 8x1k efforts with about 1-2 minutes between. Power ranged from 385 to 415w avg. Ended with 8:00 at 296w.

I used a Rouvy route in Rio to get in a 6.25 mile effort at 320w. Not bad for an indoor effort. HR was in the low 160’s towards the end.

Rode a few Rouvy courses today at 205-230w avg over 30 minutes or so. Nothing too intense. HR was in the 130’s to 140, roughly 70-75% of max.

Did a series of 1-4 minute efforts with little time between with good power, 340+. Ended up with a 20:00 average at 320. New wheel is from Light Bicycle out of China. Feels fast!

Ride an indoor 4000m velodrome course and then Rouvy Sea Otter Classic 10 mile course

Rode the indoor Rouvy velodrome course. This was about 4 seconds faster than three weeks ago and about 4 watts. So, about the same.

Did a short ride inside today with 1 minute efforts at 300-310 with 15sec between on the first 12 and then 30sec on the next four. This averaged out to 270w and NP 280.

After some cold days with light snow we hit the mid 50’s so I headed to Ault Park to get in a short ride. I used the crit course going clockwise to get in a 22:00 minute effort. I pushed the ten climbs at 360-370 and pushed into the mid to low 300’s on part

Started off early with some endurance miles prior to heading into the office. A couple of hours later I rode an indoor 5k TT on a Rouvy course at 339w, just under 7 minutes. Took four minutes easy and did two minutes at 390w on the Rouvy Lunken Stretch. After lunch I did 20 minutes