On Monday I did three 5k time trials with power at 340-330-320. On Wednesday I did 30-60-90-120-180-120-90-60-30 seconds with 30 seconds between. I then did 30-30-30-30×5 with the first three in each set building through 300-340-400. Onlye one example of the 5k is attached. 

Arrived here in TN on Wednesday and did a short 20 mile ride that afternoon. No intervals, just a ride for the sake of riding. On Thursday, did a nice 12 mile hike up Porters Creek to Brushy Mountain and back. Sunny and warm day! 

388w avg is ok but a little off the usual 390+. Could be the 100+ mile ride last Friday, yesterdays intervals and last nights 55 minute strength/plyo class. 

430 avg and 300 NP for 28:00 Actually hard to get the power way up on these on that course at Ault Park but for 30 minutes of effort, these work. 

Checked out the proposed Ohio Senior course for 2024, namely the 5k and 10k time trials and the 20 (actually 25k) road race. Did 10×1 minute on and off today at Ault Park, 480w avg, 370 NP for 15 minutes. 

Last weeks results: very windy and cool and the first gate at mile 1 was closed; had to come to stop and then start back up; good power and some good segments but a slow time 

8×30 seconds on, 1 min off, at 508w avg in preparation for Blue Streak on Tuesday

Nothing too great here. Did 12×1 minute on/off on the Cervelo P2 at Ault Park. I was also giving my new Wahoo Bolt computer its first ride. Had to stop once for s few more seconds to adjust the LAP page fields. Overall, power average was 437w. Should be 460-490 on the road bike. Feeling

Average power at 467w, NP at 324 for 27 minutes. Really just doing some maintenance intervals. Next race is in Dayton in mid-October. 

Did these at Ault Park at a pretty moderate pace of 411w average on each minute in the interval. Had an NP of 330 for 27:00 which was kind of the goal. Given the racing the last few weeks, the century last weekend and two other sets of intervals this week, Monday and Wednesday.