Notes
20 min warmup, then 3x20' with 5' recovery. aiming for 85-90% FTP with the last 2 minutes at 110% FTP. Averaged 283 watts for both the first and second ones. Got a flat during the last one, so i ended up doing 4 minutes, fixing flat, 2 minutes easy, then 12 more minutes. I thought the flat happened 9 minutes into the interval, but apparently it was only 4. Anyway, power was 273 for the 4 minutes and 307 for the last 12. Had a hard time keeping consistent power, normalized was probably higher. felt solid though.