On Wednesday I did 14×1 minute on off, file attched. Today I did 8×1 minute on off (last 3 with 90 sec between). Those were at 506w avg. Also hiked 14 on Thursday and 9 on Friday in the mountains in Tennessee. Also did the Blue Streak TT on Tuesday. Big week! have Michiagn Senior […]

esterday was 12 x 1 at 483w avg Today was 15×1 at 361w avg Yesterday at was at 150% of FTP. Today was about riding at about 110% of FTP, or the goal 5k and 10k power. 

did some one minute on/off prior to the 9am B&B breakfast, on the TT bike. 

I rode about 400 miles over 9 days of riding with around 18,000′ of climbing total. Lots of great hills so used these to ride at 10ktt power or FTP. Form is a -26 but coming back up with some rest. 

I did some 2 mile efforts with 2:30 between. Rode well consider the big miles on the days prior. 

These two files show the effort in the 5k and 10k. The 5k was pretty much right on with a good depletion of reserves and riding all out. The 10k was wworking the same on the uphill. I did what I could on the downhill but pushing power at 40mph was a challenge. 

Arrived here in Northern Michigan last Wednesday. In the last seven days I’ve logged just under 300 miles, 291 to be exact. I’ve done some one minute on off efforts (12 last Friday) and some two mile efforts (3, yesterday). Other than that its been lost of endurance miles at 220+/- watts with about 800′

Some thoughts on the NSG time trials from Pittsburgh: Very happy to win the gold in the 5k (6:42) and the 10K (12:19). The 5k was an odd course with a short but steep climb 30 seconds out, then a 180 degree turn at 1.2 miles and then 5 speed humps over the last 2

Avg watts at 521; NP for 13:30 at 380w taper for NSG in Pittsburgh on Thursday and Friday