Had the indoor TT on Sunday and then my indoor one hour strength class last night (HR hitting 160 during the lift-plyo sequence with a minute on each x 5) and then todays efforts:
20 minute warmup
12×30 seconds on, 15 off, 360w avg
2 minutes easy
5 x 1 minutes on, 30 seconds off, 330w avg
Cool down and then 10 miles at 185.