Day 211

Back in the saddle, but I wasn't feeling as well-rested as I'd hoped.  My goal for today was to find some sort of starting place for 10min intervals.  I tried for 250W, but both attempts the average was only about 235W.  I guess I figured that I'd recently done 225W for 30min, so I'd be able to put down something like 250W for 10min... but I just didn't have the legs for it today.  My diet for the past two days was probably a factor, but at least I have somewhere to start.  I committed to being rested for a 10km time trial in the lab on Friday and Monday, so I'll have to wait until next week to follow up on these intervals.  My hope is that I can gradually add more watts at the 10min duration, and on other days add more duration at the same intensity.  I'd like to add about 5-10W/week, even though I have no idea if that's realistic.  When I used to train for mountaineering, I was able to just gradually add more and more weight to what I was squatting, so hopefully this will work out the same way.  As for my ride details today: I did a windy 30.30km in 1:03:40, for an avg speed of 28.6km/h, and avg power of 176W (195W normalized).