With the nice weather I headed out to do 5 climbs up Heekin and then 3 one minute efforts on the crit course at Ault Park. Nothing too crazy but good to get out and push some bigger watts. 

Right in the desired zone although a little tired after yesterdays two classes. 

power right in the zone at low to upper 320’s 

Rode about 12 seconds slower than last month but power still ok at 367. 

Did an hour of endurance and added in some 30 second and 1 minute efforts at 400 and 500 respectively 

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Crazy and unsafe course given the number of driveways and turns. I rode the course 6 times in the warmup and only did it correctly twice. Won the 55-59 and overall. had tow csrs come on the course in front of me. Not a fast time at 7:14 but good enough. 

I used the raod behind our hotel here in Pembroke Pines, FL to do my warmup for tomorrows 5k. It was a perfect .8 mile per lap and I did 15 laps with several 30 second interals from the low 300’s (had some cars in the way) to mid to upper 300’s. Used this to