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The goal today was 3 minuets at 326, 3 at 360 then 3 at 326 for a total of 9 minutes. I repeated that three times. 

We’re about halfway through January and about halfway through winter if we look at March 1 as the official start of the spring season. It really won’t be long before we’re on the road and competing in our key events. The winter season  is when we want to be doing our most focused and intense

Rode 52 in the morning and 48 in the afternoon, doing intervals at tempo power in each. Power fell off on the last effort. Just couldn’t get it going but thats ok. 

Target power at 306 for each 20 minute effort. I ended up doing 25 at 307, 25 at 309 and 10 at 318. Also took the ride out to 52 miles, inside. May go for the 100 by getting some miles in later. 

This was a repeat of last weeks 3 x 20 minute efforts with the pattern being 10 at tempo, 3 at SS and then 7 at tempo, 5 minutes at 200, 11 at tempo, 3 at SS, 6 at tempo, 5 minutes at 200, and then finally 12 minutes at tempo, 3 at SS, and

Had it on while I trained a client, then for a pre-class light spin, and then through the class with plenty of lifting, jumping, etc.