I was able to dip into and deplete the reserves on the 5K. I could have ridden harder on the 10K. 

Rode a 6:28, 373w, 28.8 mph, good for first in the 60-64 and overall

Did a 50 mile ride up and down to Clingmans Dome in GSMNP last week. That effort up had a one hour interval at 292. Then did a 21 mile hike on Friday and 30 miles around Cades Cove on Saturday. Todays effort was one minute on/off with sets of 5x, 4x, 3x, 2x, 1x.

watts from 430-490

6×3.5 minutes at 393-411w, 2 minutes between 

Used Ault Park for these with power from around 410 to 440

Won silver in both races, 5k and 10k, 6:30 and 14:17 with the 10k being 6.5 miles. 6.2 time was actually 13:36. 

90 second efforts at 410-450, about 90 seconds between; second time through these this week….lower the volume but maintaining the intensity

Did 4-1-4-1 Under overs at 300 and 360-380, three sets, on Monday using the course at Ault Park. Yesterda, did 3×10 minutes at 350, 6 minutes between. All efforts on the time trial bike. Just shows I can do more. I think 360-380 is the goal to deplete the reserves.