I also partook in an intense stretching session with a friend after finding out a week ago that my hamstrings are beyond tight and may be a 'weakness' i should fix. The diagnosis was done by the highly qualified Steve Neal I have never been coached before, but after briefly talking to Steve, I have come to realize there is plenty to gain from having the structure and experience that only a coach can provide. But alas im poor, and I have also come to appreciate the benefits of frugality and just doing intervals until I win a race.
Speaking of intervals, today was more intervals since yesterday was a rest day. I once again did the 2.5min, 5min rest intervals which looked something like this.

Once again, my wattages tapered aggressively at the end.
Interval 1 - 338watts
Interval 2 - 335w
Interval 3 - 318w (Tried a harder gear, lower cadence here)
Interval 4 - 328w
Interval 5 - 307w (Exhaustion kicking in)
Interval 6 - 296w
Tomorrow, I have to go up to Guelph to build some bikes for some friends and dont know if Ill be able to squeeze in a workout.
Friday will be another interval workout, Saturday a rest day..maybe with a short ride.
Then Sunday PARIS TO ANCASTER! My first time doing this Ontario classic. I will hopefully be in the first start wave by virtue of my license. Based on past results, I have an idea as to where I want to finish..but speculation on a race Ive never done is somewhat silly. The goal is to latch on to a pace guy I know, and see what happens.