Need to work on holding that 5k power for the 10k! 

428w avg Much better road to use here in MI, flat, back and forth. 

Day after the 5k and 10k but with weight training later, might as well make this a tough day. Did 30s on 15s off x 30, power at 400-410 on the 30s. 

6:49 and 14:00 on these with power at 350w and 330w respectively. Very close to the efforts in MI. Have to say that managing an event and then racing also isn’t ideal but glad I did these. Good training to go from manging to racing in a few minutes. Also, four tt’s in a week

Did 5x30s on/off at 420w avg, 10 min easy and then 1 min on 5 min off at 363w avg in preperation for tomorrows 5k and 10k OH Senior TT races. Personal note: never agree to manage a race you want to ride in! 

Back at the Waterford Hills Motor Speedway for these. Interesting course with all of the turns and the one climb.  Didn’t set any PR’s or age group bests but won the 60-64 and had the fastest time overall each day with 13:57 and 6:49. Power was 327 and 353 respectively. Those power numbers are pretty

Did some indoor endurance and then went outside to do these on the Trek Speed Concept.   2:45 at 379w, 2min easy, 2:00 at 396wm 1:15 easy, 1 min on/off at 409, 411, 409, 407, 416.  Did the 10k tt yeasterday and wanted to simulate the 5k TT today to mimic the days coming in MI. 

Went to the OSO course in Cedarville to ride what should be close to the 10k. Not bad with pwoer at 325w avg. Was on the Trek but no skinsuit, aero helmet, shoe cover, etc. I’d say it was a 90-95% race effort. The turn is tight so that will cost some time. 

On Monday I did 12×1 minute on/off at 438w aavg and today did 10×1 min on/off at 448 and then 6x30sec on/off at 480. Slowly getting back to my mid May pre-heart issue power. HR is up there at 165-170+ and feeling fine. 

Early this morning I did 4x up the Heekin climb and then an up and back on Herschel. Heekin avg was 377 with the first effort in the low 390’s, then 380’s, 370’s and 350’s. HR was a strong 165-170 over the last minute or so on each 3:15-30 climb. Later this afternoon I did