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We did another non-stop spin class today (large block of yellow) and then an aggressive circuit class (scattered yellow and green and blue). Had a full 60 minutes with HR above 80. 

two shots of the same route for my future reference

Things went well. I won both the 5k and 10k in the 55-59. I missed the overall best in both by 3 seconds and 1/10th of a second respectively. getting caught behind other riders at the turn didn’t help but not a big deal. For December, all went well on a cool (50’s) and very

Did 5×1 minute openers for tomorrows races. Scheduled to take 4 minutes between but actually more like 2:30-45. Used the Pinellas Bay-Way Bridge going up for the intervals, coasted down for the time between. Power averages at 440, 447, 427, 450 and 461. Got caught behind some walkers on the 427.  Definitely windy today and

Rode from our cottage to the course, rode the course and then came back for a little under 30 miles. 

This is becoming one of my favorite workouts. Knowing that the effort a few days ago resulted in a best of 2018 5 minute power average, I went after these. I upped the best to 407. The 15 seconds on went from 516 to 570. I could see doing multiple sets on these. Great way

Had this same workout earlier I the week, and last week, so have a standard to shoot for. Wanted to be above 400 watts on each and held 403, 404, 405 and 401. Third day in a row with intervals or intervals/lifting. Felt a little tried but not too far off the last efforts on

Interesting effort with 15 seconds on and off x 10 efforts. Most were in that 550-560 range. The average for that 5 minutes was 400, my best 5 minute power of 2018. Makes me think that this could be a good training effort to pass on to others. 

we did a non-stop spin class shooting for 80% the entire time and just about did that; power wise I was right around 260; not exactly killing it but I also have to talk throughout so going into the 300+ range and pushing HR close to 90% isn’t a good idea; Strength class afterwards was