Did a series of 1-4:00 efforts with 30s-90s between at 10 mile to 5k power, creating a pretty good replication of a longer TT effort with the decling energy reserves as shown on the dFRC chart. Will take tomorrow off and get back at it on Thursday or Friday with some additional efforts.

Did the Grassy Branch climb last Wednesday X 3, hiked 12 miles on Thursday, rode endurance on Friday, did a short ride on Saturday with some 30s efforts at 300-310, took it easy on Sunday and then di 25x30sec on 15 sec off today. Rode inside today due to rain. First indoor intervals in months.

After a brief warmup I did 14 x 1 min on/off at 380w avg. Highest was 411, lowest around 345. Some of the turns played into the lower power along with the usual bike trail traffic. Overall, power was good. Hadn’t done this in several months as I usually opt for the 30s on/15s off

Did more of the 30-40sec on, 10-15 sec off X 20, 389w avg

I rode a rather mundane TT at the Blue Streak on Tuesday, 22:27, 300w. Did 5 intervals of roughly 3-4:00today at 300-330 and then 30 sec on off at 400-420. That chart has a nice progressive downward slope to it, unlike my TT effort that had. strong start and very average middle to end. Need

On Wednesday I did some 3:00 efforts at 368 and then a 17:00 at 310. On Friday I did 35 miles on the Foothills Parkway Westwith about 4000′ of climbing. Thursday was 15 miles of hiking with 4000′ down, and then back up. Tough 3 days.

Did a series of 30-40sec on, 10-15 sec off X 2, two sets, average at 386 watts

Rode the TN Senior 5KTT today. It was the same course as last year which is different than all the previous years. It is generally more downhill than up but still has some nice sections where big power helps out. I rode it well judging by how I felt and confirmed by the dFRC chart.

Rode well in the KY TT’s in spite of not feeling well. Had some type of allergy/upper respiratory issue. Todays intervals went well. Really the first I’ve done in a couple of weeks with vacations and other commitments.

First day back after 8 days in Canada. Did 4×3:00 and then some 30-90second efforts all in the 330-380 range.