I did 6×30 seconds on the crit course. Power averages were 619, 652, 649, 657, 651 and 651. Finished with 30 minutes at 170 and then 30 below 100, inside. Yesterdays rest day helped and tomorrow will be off for the drive.

I’ll be driving home tomorrow and will do an indoor recovery ride there. Today I did a shorter ride with one 22 minute effort at 322. I’ve used this same climb many times in the past and this time and power would be pretty typical.

Wonderful ride up to Clingmans Dome and back. I did throw in the 10 and 8 x 30 but they were more about getting the cadence up while climbing. I also threw in 2×5 minutes. Overall, feeling pretty mellow and knowing this climb takes a couple of hours I didn’t kill it on these. That

ALCOHOL HAS NO HEALTH BENEFITS By Gabe Mirkin, M.D. A study from New Zealand shows that 30 percent of alcohol–related deaths are from cancer, and 60 percent of those deaths are from breast cancer. One third of these deaths were associated with an average of fewer than two drinks a day (Drug Alcohol Rev, June

Seemed to have done well. I was getting some dropouts on my computer during the ride and missed much of the warmup. We did the latter in a heavy downpour. The race itself was just hot and amazingly humid. Power looks like 366 avg so I’m happy with that. I know that last year at

I had fun with these. Used the Ault Park course going clockwise and starting at the bottom of the circle on each. Average for the first set was 611 and for the second 609. The details on power, set 1: 584, 602, 618, 610, 614, 596, 606, 626, 619, 632. Set 2: 602, 602, 607,

I rode a 22:35, 27.4, 370 watts, 85 rpms with splits of 374 and 361 for each half. Certainly a decent time but I just feel like I could go faster. Seems like I’m not getting those sustained 29-30mph periods on the last 3 miles like I did in the past. Maybe its the super

http://triathlon.competitor.com/2016/07/swim/7-awkward-useful-swim-drills_134815?utm_source=exact_target&utm_medium=email&utm_campaign=7223966&utm_content=073016_Triathlete

I rode 1:55:00, 38 miles, 248 watts avg along the Little Miami Bike Trail. Felt good to just do a couple of hours. And I slept in until 8. Thats late for me. Will just do some recovery miles inside tomorrow. I have a big day, or evening, tomorrow as I’m hosting Jackson Browne here