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This wasn’t a bad time (22:50) but certainly not my best effort (339 watts). I did attack the first 3.1 miles (5k) into the wind at 365 avg watts. The last 5 miles of the course I kind of just cruised with the crosswind/tailwind doing its thing. Mentally I think I’m conserving for the races

I used the climb near our house that I’ve used in the past for these (Heekin Avenue). Average power was 409, 404, 396 and 402. I did ride for about 30 minutes inside before I went out to do these. Felt fine other than that cut on my elbow letting me know its there with

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Back riding in Tn with a short two hour ride late yesterday and then a 4.25 hour ride today (72 miles).  Did Cleves on Tuesday with temps in the upper 50’s and humidity at 88%. Slow night. Same power as last week, 350, but over 30 seconds slower. Good training none the less. 

Held 432 for the 2:04 mile and 390 for the 6:40 5k, about the same as outside last year.

Rode well tonight with a 22:40, 92 rpm, 353 watts and 27.15 mph. The first half of the course was into a steady headwind (20+ mph) and the second with a nice tailwind. My power was pretty even on both halves.

I did 11 just because I was having fun. Lost my bottle during one of them and too more than 15 seconds to retrieve and toss off the road. Averages: 596, 635, 650, 630, 625, 604, 633, 615, 623, 592, 642. Comparison to last September when we did this with a few minutes between.

http://www.performancecondition.com/wp-content/uploads/2012/04/Post-220-Section-2-Training-for-Lactate-Production-and-Tolerance-on-the-Track.pdf