Wanted to get some slightly longer efforts at pretty big power so I did 4x up Heekin Avenue. Average power was 395w which is the best in several months. HR was hitting close to 170 bpm. Time between was the 2:15 downhill and turn around.  Have the Georgia 5k and 10k in about 12 days

23:10, 315w Not a fast night with the density altitude around 1500, a wind out of the NE and temps in the 70’s. My first half of the race was pretty good but I faded on the second half. Heart rate stats were very good with best of the year values for 5, 10 and

The long closed bridge over the Little Pigeon that allows access to the grassy Branch climb reopened after two years. I did three efforts on it at 369, 365 and 345.  Not too bad given yesterdays 18 mile, 39,000 step hike with a few thousand feet of elevation gain. 

466w avg, NP of 371 for 19:00 Shooting for 470+ soon on these. 

406w avg 

I rode the Cleves TT last night and did 30s on 15s off x 20 inside today. While Cleves wasn’t a fast night (density altitude at 1400), it was a good chance to get in some sustained power and HR. Power was 322 and HR 163, max at 171. The dFRC chart shows a pretty

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