Data from todays class: in spin we did 2×10 minutes and then a series of shorter efforts and then in circuit we did a series of 5 minute efforts…lots of time in the yellow or 80-89% of maxHR 

Did 3 x 15 minutes at steady state pace with the gaol being 326 watts. Actually rode the first one a little long and again on the second. Got caught up in the music I suppose. All in all, a solid effort with the fall-winter goal being to push out of this zone. I’d like

Only went 3 of the miles to the falls as the creek was raging. The bridges were fine but making the usual rock hop near the top seemed a little too risky.

I used todays ride to Clingmans Dome for the 3×12. Once I got going I just did 1×36. IF I was at home, inside, no issue with the 3×12. Going uphill for 2+ hours in the cold (40’s), I thought I’d just settle in to it. Power was a little low but overall, a good

First screen shot is from todays late day ride in the mountains and the 1×20+ minute efforts at 328 watts. I also started the day with two classes, spin and circuit. HR data is from those. The goal today was 3×15 at steady state of 80%+ of MaxHr. Didn’t specifically do the 3×15 but ended

A few seconds faster than last month and a good power night with a 342 average. 28.6 to the turn at 330 watts. Slower on the way back but power into the upper 340’s.  Avg 342 watts, cad at 93…overall a good ride for October. Next goal is the indoor 10k on November 18 and

Headed to that last Blue Streak tonight after riding another 104 miles last Saturday. Took Sunday and Monday off the bike but did throw in some upper body work (chin-ups, pull-ups, dips, curls and presses). Also taught class last night but did not participate. Want fresh legs for tonight.

Did these inside as the course at Ault Park makes it difficult to get a good steady pace with the downhill on each lap, and doing some30+ laps is kind of boring. I also didn’t have time to head out to a road like US 52. Recommended power was 320-333 with actual power being 346,

Did the commute to and from the CSC, did the two classes and then rode a little at home finishing off the WSJ and NYT Wednesday editions. All went as planned. Sent some time in spin class discussing why we don’t train by recommended wattage zones but how watts per kg could be relevant, if