Did 2×10 minutes, 2 x 5 minutes and a 1 minute on Thursday and then 8×1 minute on/off today. Power looking pretty good heading into Michigan next week. 

Much easier to pace inside, in my opinion. These show a nice gradual downhill line which shows the depletion of the energy reserves. 

I have some dFRC charts from a ride in TN, some one minute on/off and then some hill climbs. When I push the power over 380w I can pretty much guarantee that I’m not getting full recovery and riding close to max. That being said there is always more. 

I was going after some KoM’s in MI on 7/8 and in Ohio on 7/15. These were on the Cervelo P2 TT bike. Really need to keep the power in that 350-370 range to ride my best. 

I did these on Saturday the 23rd with the races on Monday the 25th. These wer e1 minute efforts with 4 minutes between, power 400 +/-. 

Pretty much buried it on the 5k but could have pushed more on the 10k. I think that if they were two days apart (like MI coming up) that I’d do that. Power was 370 and 330 respectively, good enough for the gold and overall. 

Lots of activities the last two weeks. I’ve had rides of 40, 27, 36, 34, 27, 59, 53, 26, 50, and 100. Also had some hiking on Isle Royale NP in Lake Superior with miles being 9, 11, 17 and 5 (rained out).  Form took a major plunge last week to -26.  Intervals have been

Michigan rides in Boyne City vicinity and Glen Arbor area. 

Did a century in Ohio on Saturday and then some intervals here in Wisconsin on Tuesday. Will ride today and tomorrow in Houghton, MI and then of to Isle Royale National Park for a few days of hiking. 

I did 10×1 at 500+ on Friday followed by 3:30 at 430. Went very anerobic on those.  On Saturday I did about 42 with a 27 minute effort at 330.  On Sunday I did 30-45-60-90 seconds x 2 with 3 minutes between. All efforts were to be above 415 but I dropped off on the