I'm in week three of focusing on VO2, and I just finished a two day block of intervals on the trainer. Yesterday was 5 x 5 minutes and this morning was 8 x 3 minutes. Both days were very painful, but I showed some improvement. I averaged 357 watts for the 5's yesterday and 374 watts for the 3's today. On the trainer, I'm still not able to duplicate the watts I can do outside though.
I'm going to recover the next couple of days, so I can be ready for the Tour de Moore RR in Southern Pines, NC on Saturday.
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