After a nice long warmup I did these and held from 490-520. Using them to get ready for the Tuesday/Wednesday Michigan 10k and 5k state championship time trials 

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did 3×8 minutes at 85% of max HR in spin class and then the usual lifting and core in circuit

I decided to go to Dayton to do the Blue Streak TT. It was good to have a change of pace from the usual Cleves course. Out of 80+ riders I had the fourth fastest time (beaten by a 32 year old, 45 year old and 36 year old) and I won the 55-59 by

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MSR PC: What inspired you to write a book on the 50+ cyclist and what are your goals with the book?JF: I turned 70 last December. None of my previous big-candle birthdays—40, 50 or even 60— got my attention. 70 did. I had been thinking about it for the better part of a year. So

I considered doing my 100 miles across the park ride but once I got to 6600′ the skies didn’t look promising so I headed back and added in the Roaring Fork Motorway. Wonderful ride! Saw 4 bears and tons of wildflowers above 5000′. Rode pretty casually the entire way other than the steep climbs on

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I’m going for a long hike tomorrow so I did the over unders today. It ended up being 4-2-4-2-4-2-2.5-1.5, all consecutive. Power was pretty good on the under from 317-320’s and on the over from 345 to 370+. The average for the entire 22 or so minutes was around 330, or about what I did