did some 40 secon on 20 second off efforts with 40 on avergaing about 410

Some 8 minute efforts between 320 ansd 330 after the initial at 300

Rode rthe 10 lap Rouvy Ault Park race today at 15:18, 366w. File shows a greater distance as this was the Wahoo Bolt data. Third overall to a couple of 34 year olds. 

Rode the Rouvy Cleves Time Trial last Sunday with some worldwide competition in the 9am time slot. I started off with a pace around 320-325 and gradually kicked that up. My average power climbed the entire 10.25 miles. The last half I averaged about 352 for an average of 345 for the entire ride.  Last

Used the Park City 1.6 mile course for 3 efforts at 390, 420 and 420w with about 5-6 minute3s between 

Did this 40 mile effort inside with about 12 minute at tempo, 24:20 at 328 and then some shotr effort of 30 seconds to 1 minute to roudn it out; 3.5 laps o nthe Cleves Virtual Rouvy course 

Spent a week in Florida and rode their senior 5k and 10k time trials.  Was able to win the 5k age and overall and took second in the 10k in the age and 3rd overall. I rode my Cervelo P2 with HED tri spokes front and back. Pretty marginal efforts overall. Felt ok on the

I used two laps the Rouvy North Applegate for these 3-3-3-3 minute at 200-250-280-300 and then 3-1-1 at 280-300/340+/200 X 3 on each lap. Also ended with about a minute at 400 watts to finish the second lap. 

Rode this morning on a 12.5 mile Rouvy course, two laps, First one was with my Mile high Training system set to 10,000′ and the second was at 230 watts. Later this afternoon, I used the Wisconsin senior 5k and 10k courses with two warmup laps on the 5k, one lap at 340, and then

Its been a long time between posts. I’ve been riding a lot. If you’re on STRAVA, look me up. I’ve been using local segments in Cincinnati and around Gatlinburg for some nice training intervals. I’ve also been logging some nice hikes in Tennessee. I have the Florida Senior 5k and 10k coming up in December.