http://trainright.com/weekend-reading-knowing-when-enough-is-enough/

I did the 4×6 steady state today, outside and on my Cervelo P2 tt bike. Held the following power/cadence: 349/85, 357/86, 348/80 and 350/84. The first two were with some tail wind and the second two into the wind. Very gusty, like 20-40 mph. Made handling the tt bike interesting. Felt good about the power

I left the house at 5:30am and did;t retain until about 4:00 pm. Given the traffic on a Friday I didn’t want to go to my ideal road for the 4×6 steady state so I did the 6×4 on the hill close by (Heekin Avenue). Power was 405, 374, 373, 366, 366 and 363. Well

http://trainright.com/the-5-most-common-triathlon-rule-violations-and-how-to-avoid-them/http://trainright.com/the-5-most-common-triathlon-rule-violations-and-how-to-avoid-them/

http://trainright.com/the-5-most-common-triathlon-rule-violations-and-how-to-avoid-them/

After last weeks two interval days, Wednesdays spin/circuit/Tennesse ride, the 100 miler in Tn on Thursday and then the 13 mile hike on Friday, I took it easy Saturday and Sunday. On Monday I ramped it up in spin class and with some intervals afterwards at home and then later in the day did my

Took the Baxter Creek Trail to Mt. Sterling and back. Started at 1700′ and over the initial 6.2 miles reached 5800′. Total up and down too a little over 6 hours with minimal stops.

I was inspired so I did the 100 mile, 10,000′ of climbing Great Smoky Mountain National Park traverse. Started at 1400′ at 8am at 40 degrees, rode to 5000′ where the temps on the way rose to 57 and then plunged back to the low 40’s. Took the 20 mile descent to Cherokee, NC where

Did a set of 10, 5 and 3 and then threw in two 15 second efforts; used the Ault Park course: 629, 621, 646, 621, 623, 590, 617, 577, 581, 614….632, 632, 613, 607, 616…..603, 586, 598….692 and 674.