Multi-workout day

Started today with the 55 minute 8:15 am spin. I had the class ride non-stop on a simulated group ride with plenty of climbing, pace line efforts, steady state efforts and some sprints at the finish. Followed that up with my 55 minute circuit class at 9:15. We did plenty of strength work (squats, lunges, pushups, rows, etc), core work, and plyometrics with lunge jumps, speed skaters, power jumps, etc. Hit the bike around 3:00 pm to do the next set of 15x1's. Decided to shorten the time between from a minute to about 45 seconds since this was the actual time it takes to coast from the back of the pavilion back down the the bottom of the circle. Also went for a higher cadence of around 100. Average power for all was a little lower than the previous efforts at 478. Heart rate was above 160 for 18 minutes which includes plenty of time between when HR was high while power was to about 0. Normalized power for the entire 50 minutes was 350.