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. 

Michigan Senior Olympics added 10k and 5k time trials to the spring in addition to the later races this summer in August. Made the trip and rode frirly well with power around 340 and 360 for the 10k and 5k respectively.  The dFRC chart shows a pretty good dip into the energy reserves with recovery

Got in some nice rides in Tn with som short 90 second to longer 30+ minute efforts. Rode a 1 minute at 618, 3rd all time. Sold ride up Cherokee Orchard and Roaring Fork at 333. 

I used a nice 7:30 climb along with a couple of longer efforts at FTP to log 1:41 at 304 watts. The 90 minute pace was around 309.