Here is the data for the 4x30's/high cadence efforts and the end/tempo/ss/tt/end effort: 464 watts/125 cad, 455/127, 456/120 and 449/124 on the 30 second efforts. I then took a few minutes at low endurance and then did the continuous 5 minutes at 201, 3 at 315, 2 at 349 and 1 at 375 and then back to 3 at 205. I haven't decided on tomorrows indoor time trial. Its supposed to be in the 50s and sunny so I may ride outside and get a similar tt effort in. Its a 3.5-4 hour commitment to drive to Dayton, warmup, do the tt, cool down and drive home.