Weights and Bike today. Warmed up for 10 minutes then did a 20 minute interval at a cadence of 95 and tried to keep the power at 230 watts - fell just below at 229. rested 5 minutes then did a 15 min effort at 250+ watts - again just short at 248. This was the same effort as my TT last weekend with the average speed on this effort being 24.0 mph. Been reading alot about this power output. Next time - which will be next week, will go for 235 watts on the 20 min and 255 watts on the 15 min effort and then try and see if I can make it through a 10 minute effort at 265 watts. Eventually, I will get up to 300+. Gonna take a long time but I will get there. That is tough stuff. Up early for more core work and swimming in the morning.