Cycling intervals (3433+) 1:40:00  34.5 km (2:54 / km)
ahr:145 max:192 slept:8.0
We did a lot of cadence up and down. 30 on 30 off building for the one being 100 -> 125 in 5 rom increments then back down 4x through.
6min rest between
On the first 2 rest periods I did a 400watt TT. Wind up from stopped (took about 6 sec) then held as long as I could, which was 1min each time.
Paul says I should have someone else time or try to push past when the watts drop off and see if I can keep bringing it back. If the drop off is less than 10 sec it counts.
I screwed myself a bit on the first and over shot my wind up by about 60 watts...I think that shattered me a bit
I'll do it again in a few weeks.
New TT3 target is 400 watts.
It's likely impossible for this year. But just think about if it isn't?