On week two of the 22 week series I posted a 22:12 or 27.7 mph. Off to one of my best starts ever in the last 17 years. The ramped up winter intervals (think back to the multiple weeks of 20 x 3 steady states two or three times per week, the 2×60 tempo’s and

Today was the SWOSO held in Mt. Airy Forest.Not a huge turnout but I have to say that the course was tough. It was shaped like a Y. For the one mile we went to the fork and back with a roundabout at the turn. I ran that in about 2:10 or about 27.7 mph.

Rode a 21:47 or just under 27.5 mph tonight in Dayton. Pretty decent for this time of the year but well off my best of 21:06 from two years ago. Good enough for 1st place out of the 112 riders and in the 50-54 mens Senior Olympic Dayton/Miami Valley race.

Rode the first Cleves Time Trial tonight and covered the 10.25 miles in 22:20 or about 27.54 mph. Looking back over the last 17 years that is the second best first night and only missed being the best by 2 seconds. Tomorrow night is the 10 mile Blue Streak.

Yesterday I started with 10 miles on the trainer before sunrise, then did the Cincinnati to Ripley and back ride with 221 to Georgetown/Old 68 to Ripley added on for another 114 and then added 11 more late in the day on the trainer. About 210 watt average for just over 7 hours. Today and

Actually did this late in the day on Friday at Ault Park. The tighter waves on the power are the actual effort Average power at 345. I was hoping for 350+. Legs maybe a little tired from the previous three days of climbing repeats and strength training. HR not all that high at 160 so

The schedule called for 5 but for some reason I did 6. Didn’t even realize it until I had finished. never hurts to do a little more, right? Here is the 5 minute/1 minute data: 352/445, 362/410, 349/414, 355/403, 344/412, 340/410. Some numbers better than Tuesday and some below. Overall felt good but legs were