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I used the raod behind our hotel here in Pembroke Pines, FL to do my warmup for tomorrows 5k. It was a perfect .8 mile per lap and I did 15 laps with several 30 second interals from the low 300’s (had some cars in the way) to mid to upper 300’s. Used this to […]

Used the same roads as Thursday but instead of 1 x 10k I did 2 x 5k with power at 363 and 360. Times were slow given the course (some short climbs at 7 mph) but overall went well. Rode the Grassy Branch route o nthe way back. Maximum % of slope fo 20% with

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Stayed in the foothills outside the park this afternoon. Added in a 10k time trial on a rolling uphill course on TN 416 with average power at 355 for 18+ minutes. Didn’t expect a fast ride and actually wanted o spend well more time at the goal power than I’ll need a week from tomorrow

Goal for power was 313-333 so I was little off o nthe first few but picked it up on the last three. Four days in a row with intervals on Friday and Sunday and today may be the issue. 

5 minutes warmup then 3 minutes at 280-300, 2 minutes at 310-330, 1 minute easy X 3, the 5 minutes easy, repeat the 3-2-1 X 3 again, 5 minutes easy, then 3-2-1 x3 again

Nothing great on these with power 300-315 on the 8 minute and 320+ on the 5. Was supposed to do tomorrow after a rest day today but will take tomorrow off. The 5-6 hours over the weekend and two hours building trails over the weekend took their toll today. 

took the power averages about 10-15% above the target range on each 

% minute warmup then 3 minutes at 300, 2 at 330, 1 at 200 x 3, 5 minutes easy, then do this pattern two more times

Rode a 14:41, 370 watts. Seemed to be very even pacing. The couple of severe drops in power were loss of connection between the Garmin and Stages.