5:30 am: 30 minutes around 190w
7am: 60 minute strength training
12pm: 10 minute warmup, 30 minutes at 322, 5 around 270, 15 t 330, 5 at 280-290, 10 at 334, 1 at 290, then 5 minutes each at 337, 332, 331, 1 minute between; 2nd best 60 minute and 90 minute at 321 and 309 respectively