Lots of riding and hiking the last two weeks. Went to GSMNP last weekend and did about 100 miles on the bike and about 20+ on the trails. Picked upa a few more segment KoM’s on Strava while there. Did century #17 today. This week I picked up a couple of segment KoM’s around Btavia

Hot and humid night on the course. Rode a 23:03. Nothing great but Strava did show an age best first 5k or so and a good middle. NP at 320. Tried a slightly higher saddle position that I used i nthe past but once I was really go at it, it felt just a little

365 miles over 7 rides on 6 days that I rode. Acheived 10 KoM’s and about that many age bracket 1st’s while here. 

3 at 300w 3 at 320w 2 at 350w 1 at 370w 5 min beteen the sets, repeat 3 times 

10 minute warmup followed by 3 min at 280-300, 3 at 310-325, 2 at 330-340 and then one at 350+, then 5 min easy….repeat all three times.