Have had two good lifting efforts this week of 1 hour each, Tuesday evening and Thursday morning (today). Late this afternoon I did 12×1 minute, 30 seconds between and 8×45 seconds, 15 seconds between at 375 and 371 watts respectively. Have the Indoor 10K this Sunday. Will do a slight taper on Saturday in preparstion […]

10 minute warmup 10×30 sec on/off, 421w 2 minutes easy 5×1 minute on, 30 sec off, 390w avg 2 minutes easy 1×5 minutes at 327w

did 3 x 5k tt on the Rouvy Wisconsin Senior 5k course. Power was 333-337 avg. Ten minutes between. Just two of the three shown here. 

Had a good late afternoon 10k effort, just straight ahead on the SB20 with the Wahoo, no Rouvy course. 360w avg. 

Not my best work with avg power at 466 but for late December, outside in 50 degree weather, its ok. At peak of season I should be 480+. Plenty of time to get there. 

Did some endurance rides inside the last few days. Have a slight sinus issue and some sort of rash on my arms and legs. Unsure if the cause is something that I’m allergic to in the woods or from our real Xmas tree. Regardless, did a mediocre 10k inside today at steady state power, 307,

Better pacing today and power was up, 343w vs 337w on Monday. Good downward trajectory on the energy expenditure, no letting up. Went into more of an anaerobic pace near the end. 350w is the goal. 

I want to improve my 10k TT power and pacing. Seems a little inconsistent at the actual races outside. I did this effort on Monday afternoon. Good to see that I was pushing hard at the end. I could be more consistent from the start. Ideally that line is on a steady downward trajectory. I

Temps were in the 40’s but skies were suny last week in TN. Did a ride with a 23 minute effort at 323 on Wednesday and then just a nice endurance ride on Friday. Had some hiking and volunteering in between.  Next indoor TT is on January 7. Hoping to improve on last weeks 15:13. 

No file to show but rode 15:13 at 343w avg. Thats a new 60-69 age bracket record (broke my old record) and pretty close to the power I held in Florida a week prior. Had the rider in the 50+ tie that time. A 20+ was about ten seconds slower. Good competition!