The 10k came in at 14:34, bruatlly slow. Power was at 310w on my Wahoo. Temps in the mid 40’s tp low 50’s, density altitude at -360. Slow air.  Won the silver in the 60-64 and was third overall.  Hammered it on the 5k. Took first in the 60-64 and first overall with a 6:54. […]

Did 5 with the attached being one example. Power on all ranged from 406 to 427w

374 watt avg….shooting for 5k TT power or higher but not the usual 450+ 

388w avg on the 30 sec efforts

12 x 1 min on/off in Tennessee; 478w avg; 354w NP for 30:00 

6 x 3 minutes, 2 between at 375w avg, 25:00 at 326w NP

Did these outside at Ault Park. 440w avg so not my best ever but had a long weekend with Friday intervals, yesterdays outdoor ride, an all day clinic, etc

30sec on/15 off, 60 sec between sets sets consisted of 1-2-3-4-5-6-3-3-3, so 30 efforts total

Reached 400,000 lifetime miles yesterday, This goes back 44 years to 1980. Miles include commuting, racing, tours, indoor rides and all other outdoor efforts. Should reach 500,000 by age 70 if I can keep up with the current 12,500 miles per year pace. 

Did two short but intense efforts of 4000m and 2000m. power was mid 330’s and upper 360’s respectively.