On Monday I rode 20×30 seconds on/off and on Wednewday I rode 12 x 1 minutye on/off. 30 seconds efforts were around 500 and one minute at 491. Florida time trials in one month. 

One file here shows some efforts that I did on Thursday in Charelston, 1:15 with about the same between at 400w+. Other files show the 5k and 10k time trials on Saturday. Pacing on the 5k was as hoped for. The 10k could have been better although I did give it a good push to

Avg at 510…reducing volume but maintaining intensity in preparation South Carolina 

Looking back at the week I did multiple 5k and a 10k effort earlier in the week. Then we had a couple of days of 5-1-5-1 under overs including today at the start of a 68 mile day. Unders were from 285-310 and overs were generally 360-390, atleats outside. Inside power has been lower. Feeling

I’m planning on riding the South Carolina 1 mile, 5k and 10k TT’s on the 29th of October. I’m trying to do a lot of efforts with high HR, 85-95% of max HR. It makes for some exhausting days. 

I did one longer efforts at 287w, inside, riding a Rouvy course and chasing some other riders. I then did 5 trips up Kugler Mill with some good 5k-10k tt power and then 5 trips up Heekin today with power well above TT power. 

Used the road bike so power was higher at 512 avg, low of 490 and high of 538. 

Pretty much the same results as last week. Getting HR up, pushing power from 450-480 (464 avg) on these short efforts with little recovery. Did some longer efforts in TN last week with 3:40 minutes at 411, 1:00 at 500, 4 minutes at 362, and 1:00 at 497. Also hiked 13 miles. 

Did these at Ault PArk on the crit course going clockwise with each effort starting at the bottom of the loop. Power was good at a low of 453 and high of 489.  Rode the Cervelo P2. 

Had Covid last week for about 48 hours. back at it this week. Did some 1 minute on and off yesterday to test the legs. Felt fine! Also signed up for the South Carolina Senior Games on October 29.