Solid effort today on a 5k TT inside. Average 360w or 4.77w/kg. Weight is down about 5lbs to 165 and body fat at 8.9%. 

Some good HR performance and some nice power spikes. Good enough for the 60-64 mens OH gold, even though two riders from IN beat me. Long week and weekend with 300 miles in MI, 500 mile drive yesterday, band performance last night, etc. 

Did intervals a week ago Saturday as posted. Then did 102 miles on Sunday, 25 on Monday, 50 on Tuesday, 33 on Wednesday, zero on Thursday (hiked about 6 miles) and then 16 today with some good intervals. Want to have something in the tank for Sundays state TT at Cleves. Really wish that wasn’t

Did two rides today that totalled 102 miles, 58 in the morning and 46 in the afternoon. Total time was 5:37. 18.15 mph, 210w avg. 

Did two 5k efforts at 323 and 336 watts and then a 1.5 mile effort at 360w. This was an hour after a 500 mile drive from Cincinnati. The 1.5 mile effort is a segment that I rode my previous best two years ago right after the NSGA races in Pittsburgh. I took about 15

Same pattern as previous weeks with minimal warmup and then 4×3:00-3:30, 30s between, and then some 1-2:00 efforts. Power in the 5k to 10k power range. NP at 323 for 21:00. 

Did some openers on Monday, 30s on and off and then 60s on, 30s off. Hot and humid for the race, mid 80’s and 60%. Held around 310 for a 22:14, 27 mph. Not bad but should be able to push more power. HR was high, not far off the week prior at Cleves. Would

Had a short warmup and then 3 min on, 30s off x 4 with some other 1-2 minute, 30s off efforts on both ends. Going for 5k and 10k TT power. Felt good today, much better than tuesday at Cleves. my 10 mile power needs work, but not sure I care. 

Pretty marginal effort judging by the chart. Heart rate was up there, 160-165 and 172+ at the end. Power just isn’t there for the ten mile TT’s. Haven’t been training for them so not too surprised. Focus is on the 5k and 10k but I am signed up for the OH USAC TT on July

Ended up with 685 miles between time in Juneau and then Haines to Haines Junction, Destruction Bay, Tok, Chitina, Glenallen and Valdez with some stops being two nights. Most days were 70 miles or so (two 90 mile days, one 48) with power around 200-210 average.  Some rain and hail, some snow on the side