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. 

5K 6:40, 27.9 mph, 366 watts…successfully emtied the tank on this one 10K: 14:05, 26.5 mph, 330w…12-15 mph headwind the two miles to the finish; first half at 28.5/325 and second at 25.3 and 331; finished pretty strong  gold medal in both in age and best overall 

Used the Rouvy Wisonson 5k course and rode it three times on Wednesday in preparation for the time trials on the 6th and 7th. 

Got caught in a nice downpour close to the top so I turned around. did 45 minutes at 300 on the eay up strating at the park entrance and ending just below the Chimney Top trailhead. 

Not my finest ride at 23:15 but a good effort as shown by the dFRC chart. 

Did 2 minute, 1 minute and 30 seconds at 280, 330 and 400 x 3, 2 sets with 5 minutes between; then did 1 minut at 280, 30 seconds at 350 and 10 seocdons at 400+ x 3, 1 set. 

Did some training on the roads around Lake Grant in Mt. Orab. Used some Strava segments for motivation.