In order to replicate next weeks 5k and 10k times in KY on Monday and OH on Tuesday I did an indoor 5 and 10k on Monday with about 15 minutes between and then 3 x 5k on Tuesday, inside also. All went as expected.  Monday:  5k: 365 10k: 344 Tuesday:  3x5k: 368, 357, 354

I choose 2019 as this was the year I rode tow PR’s, and a course record with the 5k. Here are the splits:  10k 2019:   1:20       3:07     3:06       3:01        3:01       13:37 2021:  1:21        3:04     3:06       3:02       3:03 

Rode the Michigan 10k and 5k time trials on Tuesday and Wednesday respectively. In the 10k posted a 13:36 which should be an age group record in the 55-59 breaking my previous record by 1 second. In the 5k rode a 6:49 which was better than my 50-54 best by a couple of seconds but

Big month in July with 50+ miles of hiking on Isle Royale National Park from July 2-5 and then about 500 miles of riding in the UP and norther MI around Glen Lake before and after that. The month will have about 1000 miles. Picked up a handful of Strava KoM’s in the UP, around

Did some 7-10 minute efforts on Thursday near Mt. Orab and then 4 trips up Heeking today. Definitly went into the aerobic end of the scale today on the climb, which is good. Paced myself yesterday.  Power today was 417, 419, 419, 411 for 3 minutes each and yesterday power was in the 290-320 range. 

Did 5×2 minutes at 380 or so and then 30 seconds on and off at 400+. 

On Wednesday I did some 6×6 minute efforts at 330+ along with a Strava segment at 640 for 1:21. On Thursday I did a 20 mile hike in the park with 4700- of elevation loss in the first 10 miles and then the gain coming back. On Friday I rode to Clingmans with 5700′ of

Did some minute on and off around the loop, 10 efforts. Some good data: 512 avg watts with 500 and 534 being the low and high; NP for the 20 minutes of on/off was 398 while average power was 260. dFRC was bottomed out on all after the first.