This file is for spin, circuit and then more riding at home. Actually rode before spin also but no HR data there

Did some hiking and ridin in Tennessee. Had snow for about 12 hours on Thursday so hiked for about 3 hours to campsite 31 on Porters Creek. On Friday hiked up Roaring Fork from the exit gate and then a little way out Grapeyard Ridge Trail. Rode later that afternoon. 

recommended zone of 316-333, stayed right around 330-332

Missed last week due to illness but back at it today. 

20 minute warmup  4 at 316+ 1 at 360+ 4 at 316+ 1 at 360+ 7 minutes at 220+ repeat the 4-1-4-1-7 a total of three times  

All went as planned. 

Slightly lower power today but still right in the zone. 

all went well with these; stayed in the upper end of the zones 

had some asthma issues from last Wednesday through Friday so I took some time off. Did some light endurance on Saturday and Sunday and then did 3×10 steady state at 313-320 today. Felt pretty good. 

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