this last week:

Monday: 2 hrs @ 56% of FTP
Tuesday: 2 hrs, 6 x 4 @ 110% FTP, the rest 56%
Wednesday: 2 hrs @ 56%
Thursday: 1:15 @ 60% (was supposed to be 2hrs @ 56-60, but 3 flats and a walk until I got a ride -- in the rain. oh joy.)
Friday: 2hrs @ 57%
Saturday: 3hrs 2 x 8 @ 110%, 3 x 4 @ 110%, the rest easy 58%
Sunday: 1 hr @ 97%, 2 hrs @ 58%