2 minutes at 300-330, 1 at 400-450, 1 at recovery X 7

I used the local crit course (1k loop) for this so I did one lap at the moderate pace (2 minutes), one minute all out and then a little less than a minute back to the start. I also did 7 consecutive efforts. Overall power was above the target. The 2-1-1 were 319-422-50, 330-431-65, 327-441-29, 322-450-38, 315-446-14, 327-450-41, and 320-427-71. The last minute on each was downhill so very low power. The 2 minute was up/down, the 1 was almost all up. This works well for this course. NP for the time in the intervals was 349 for about 26 minutes.