Started the day with a 10 mile inside ride, 100 pushups and 40 pull ups. Then went to CSC and taught my 55 minute spin and 55 minute circut classes. Then drove 5 hours to TN. Once here rode my usual late afternoon out and back to Elkmont and made the climb to Fighting Creek […]

The plan was 4×10 minutes at 330. I instead used Heeking Avenue to do 4 efforts, then 10 minutes around the crit course at the park, then 3 more efforts on the hill for a toal of 38 minutes. Average power at 321 for a little over an hour. NP lower given the downhill efforts

Feeling some energy today so for the late day ride I warmed up, did a 1 mile effort and then a 5k effort. This will mimic the Southwest Ohio races that first Friday in May. Pretty low key event but I like to use these as a test for the upcoming Indiana 5k and 10k.

So, I did the 25 minute but made it a 10.3 mile to match our weekly time trial distance. Went 10 minutes at 371 and 20 at 362, both pretty good for 2019 and my average for the distance hit my goal of around 360. I’m going to do some more later.

6am 10 mile indoor ride 7:15 am commute to CSC 8:15 am one hour spin class 9:15 am one hour circuit class 10:30am commute home  11:am one more 10 mile indoor ride 

The goal was 330 watts but pushed it up to 351, 355, 355, and 365. Felt good on these. 

Arrived home mid-afternoon (left TN due to rain). Did these before heading out to dinner; short on time so only took 2 minutes between; power ta low end of he desired range but looking at the last week of 100 miles last Saturday, the race on Tuesday, two classes and some miles outside on Wednesdays,

Nice to Clngmans Dome with Cherokee Orchard added in at the end. 

Pretty good ride with the slightly adjusted saddle position (lower, and back, just a little) with power about 10 watts higher on the way back than out (330 vs 320). Felt good for the first one. Kind of windy and cool but overall a good night. Much betterthan last years first effort at 23:30 or