Rode 30 miles inside today at about 200 watt with 3 x3 minutes, 3 between, at 385-390. Just wanted to see where I was on those with the upcoming Florida 5 and 10k events in a little over two weeks. Will want to hold 390-410 on the 5 and 380-390 on the 10 for 6.5 to 13 minutes respectively.