Saw these on the schedule and was looking forward to them…and hey didn’t disappoint. A total of 18 efforts in blocks of 6, 45 seconds each with 15 off, 5 minutes between the sets of 6. average power 395-380-401-391-401-396……396-390-397-405-399-416……399-414-397-405-411-427

Pretty much the same as last year with the addition of some national events: Cleves Time Trial Series: win the 55-59 and get back into the 21’s even if a 21:59…been several years Blue Streak: at least one time around 21:30 Senior Games State 5k and 10k: gold in Ohio, Indiana, Michigan, Kentucky and Florida

I subbed the 8:15 am spin today and we did a lot of 30 second, 1 minute and 3 minute efforts. Power was 500+, 400+ and 300+ on these. At lunch I hit Ault Park for some intervals of 5×1 minute and 5×30 seconds at 515, 528, 531, 511 and 520 followed by 637, 627,

low rpms, 60’s, and just grinding that out for 3×10 minutes, 304-5 on each

http://trainright.com/busting-myth-winter-aerobic-base-training/

http://trainright.com/boost-old-man-woman-speed/

An 11 mile hike around the one way loop starting around 7:15 am. An amazing morning in the park. 

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.