on Monday I did some endurance and hen one hour of lifting and plyometrics. On Tuesday, I did the 12×1 minute on and off at about 485w avg. On Wednesday I rode 50 miles in the mountains, just endurance. On Thursday, I hiked 15 miles in the mountains (20:00 mile pace) and did two hours of brush clearing. On Fridsy I did the attached ride with multiple 3 minute efforts and some 1 and 2 minutes in there. Knocked out a 545w minute effort.
