Had a good ride at this race. Time was 6:36, NP at 366, avg at 356, avg speed at 28.18. 

Rode KY on Labor Day and OH the day after in Lexington and Newton Falls respectively.  KY 5K   7:03, 360w       10k 14:00 331w OH 5K 6:45 366w        10k 13:16 320w  Not a fan of two days in a row but it worked out pretty well with golds in each

Used the local crit course to do 4×1 minute at 548, 561, 572 and 593, 3:15 between 

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+.