2x30 minutes today with 5 minutes between. Went as planned with average watts at 300 on each. 

RBR article.....by yours truly !

https://www.roadbikerider.com/10-cycling-training-tips-to-improve-your-riding/

Todays classes

We did not do a non-stop class today but did do two ten minute efforts along with a stretch of 1 minute on, 30 second off efforts. Circuit class followed with the usual mix of weight and core and plyometrics. 

Performance Conditioning Newsletter

https://files.constantcontact.com/ebe29e83401/cb63f7e8-730a-4539-a54c-bc32f464820f.pdf

Long Tempo

Thought I'd do this today since I'll be lifting this evening. I'll take tomorrow off and make Wednesday the usual big day. I wanted to go the full hour at the upper end of the range. I was at about 52:30 before I even looked at the clock. Kind of fell apart at the point. Took a couple minutes off and then did a few more minutes. One of my weaknesses is definitely these long steady efforts.

Classes today

We did another non-stop spin class today (large block of yellow) and then an aggressive circuit class (scattered yellow and green and blue). Had a full 60 minutes with HR above 80. 

Route around St. Pete Beach to Ft. DeSoto

two shots of the same route for my future reference