with Denise
https://connect.garmin.com/modern/activity/1169407582

56 with first hour hard

https://connect.garmin.com/modern/activity/1169922586

https://connect.garmin.com/modern/activity/1167883542

5x100 (1:38av)
2x250 (4:18av)
2x500 (8:48av)
2x250 (4:20av)
5x100 (1:41av)

tired arms-I don't swim enough volume

56 easy

https://connect.garmin.com/modern/activity/1168334609

56--Quassy Simulation-for fun/practice since I'm not racing it, just pacing it
tried to hold ~190W, pretty hard at the end-had to get up out of the seat on the last few hills

kept aero for the most part but could have done better-and my cadence/form didn't fall apart 60 degrees at the start; 3.3K elevation is comparable to Quassy
:)
AP=178/NP=189/IF=0.82/TSS=212 (a bit high, if it was race day, but would be lower if my FTP is actually higher); crappy VI but I was up of the seat a bunch on the back half
I'm using FTP=230 (may be back to 235, will check GC)
C=87/estimated CdA=0.26-0.29 during the ride (I am a human parachute)

https://connect.garmin.com/modern/activity/1166767927

TM Recovery

https://connect.garmin.com/modern/activity/1165127110

one fast 50=42 sec
one fast 100=1:34

https://connect.garmin.com/modern/activity/1165189650

with Denise

https://connect.garmin.com/modern/activity/1165765989

Quassy Hill-x5
done with power at 190 in small chain ring; big chain ring; combo; standing; and one at 170W

got hot out there today-hit 82 degrees and I melted...

TM easy after a looooooong day at work--just gotta get to Thursday and I have time 'off' from work to do some training