Did 5-4-5-4-5 minutes with just 15-20 seconds between with the 5 more uphill. Just shows I need to dip into the 340-350w to really be riding hard. That’ll be the goal in Pittsburgh next week. 

Rode a good time at 22:46 but could ride harder. Kept power in that 310-320 range with a push at the end. Still, best time since 2019. 

In preparation for next aeeks NSG time trials in Pittsburgh I’ve been doing 6 minute hill repeats, or 5 minutes when part of the raod happens to be closed. To make up for that, I added some 1 minute efforts with just 15 seconds between. That 340-350 power is the key to making sure I’m

397 avg on these 

On Monday, I did 30 sec on/off x 20, 433 avg and then 30 seconds on/15 off x 10, 395 avg Tuesday was about 25 minutes at 312. 

Did about 14 x 1 min on/off at 370-410 on Tuesday and then 3x up Kugler Mill toady at 363 avg, 6:15 on each +/-. Those were right around my 5k power from Sunday. 

6:32, 360w and 13:58, 325w for the 5k and 10k time trials. Rode the 5k well but I could definitely ride better on the 10k. Need to work on that prior to Pittsburg. Overall, pleased with the results of two gold medals. 

Working on a taper this week in preparation for the Indiana 5k and 10k on Sunday. Keeping the intensity up with these efforts while reducing the endurance miles substantially. Form on TrainingPeaks at 10 after several weeks running -5 to -10. 

avg 398watts, 2:00 to 2:30 between; starting a taper for the Indiana tt’s on June 11. Will maintain intensity but reduce any long rides but 50%. 

Felt tired but still average 473w on these which is better than the last few times. Have the Indiana 5k and 10k two weeks from Sunday so will start a taper next week.