I rode the Cleves TT last night and did 30s on 15s off x 20 inside today. While Cleves wasn't a fast night (density altitude at 1400), it was a good chance to get in some sustained power and HR. Power was 322 and HR 163, max at 171. The dFRC chart shows a pretty up and down effort which isn't surprising given that course.
I taught a strenght class this morning so I did some intervals just to make it an 'on' day. I rode inside and did the 30s on/15s off x 20, 385w avg. Not as strong as last Thursday in Michigan but all in all a solid effort.