http://www.perthnow.com.au/news/marathon-burns-survivor-turia-pitt-competes-in-ironman-world-championship/news-story/a7663b1577c7df95f1bcfe86dc09cd7f

I did this inside today, 1×30 minute tempo at 305 avg. HR in the low 140’s. Thats a long time to hold that! I listened to my next spin class mix for 20 minutes and then watched some History channel for the last ten. Rest of ride at 190 watts or so.

Did 2×20 tempo at 301 and 305 watts. Actually did 22 and 21 minutes as I wasn’t paying attention too the clock.

Another set of 3×15 tempo efforts today at 300, 301 and 304

Today was the second in our winter series for the JDRF Indoor Time Trial. I rode 1 second off my best from last February with 14:29, 386 watts, 96 rpms. Felt good after last months effort being one of my worst ever at 15:01.

did some endurance along with the 2×3 minutes at 345 and 3×1 at 395-402 in preparation for tomorrow indoor time trial

http://www.epicsportsmarketing.com/event-results?event=senior-games-state-cycling-championship&order=1

Here is a summary: Won gold in both events. Wind was a major issue, steady 15-20 mph very flat course with very bumpy paving In the 5k I averaged 385 watts, 27.44 mph, 93 rpms for a 6:52. The first half was at 419 watts, 25 mph; second half at 347, 30.61 mph. In the