Used Heekin Avenue for the 3 minute efforts and held 351, 370, 345 and 341 on those with the goal around 330. Could have gone easier but I just like that hill. I then used the crit course at Ault park in between the two sets to do one 25 minute efforts at 308 watts.

I didn’t see this until this morning so I went at it around 6am to 7am. I have board meetings from 8am until 5pm between Cincinnati and Columbus so I thought I’d better get after it. I did some modifying. The 2×15 tempo is a 1×25 and the last two 3 minutes just had one

Today’s schedule included 3×3 steady state efforts and 2 x 15 minute tempo efforts. Power for each was right in the recommended zone. An added benefit is the NP for the entire ride. Ended top being a very high-end endurance ride also. 

Looking at my schedule for the week, and knowing I had light weekend on the bike, I moved the field test to today as opposed to tomorrow. All went well with power at 386 and 386. I was dying on that second one on the second half. I always assume two songs for each effort.

On Thursday did a 10 mile hike on Fork Ride from 5900′ down to 3000′ and back up. On Friday, did the Clingmans Dome round trip of 51 miles. Made it to the top from the house in 2:14, a few minutes faster than usual. Not trying to go fast, just a good steady pace

Target power was 320-333 with actual 328, 333 and 341. Will do a long ride tomorrow and then take off Sunday through Tuesday. 

Saw her featured in the ACE Fitness magazine at their annual IDEA Fitness conference. Some very tough exercises! https://www.youtube.com/watch?v=l_qa1smc8Ho https://www.youtube.com/watch?v=xyDuYI1JhR8 https://www.youtube.com/watch?v=piamNo6mbDw

Two hours of class plus the commute to and from the club are show below. Desired goals for the HR zones were hit. I’m not looking for too much in the red but plenty in the yellow. We had a good stretch in the circuit class (second half of the chart) with an extended yellow.

Not a great time but power was ok. Overall, 333 watts, 90 rpms and 27 mph. First half was 335, 28 mph, second half was 336, 26.5. That turn really knocks it all down a notch or two. Definitely shows that doing the hour strength and plyo class on Monday night is detrimental to a

An endurance effort but I couldn’t let that one minute effort unresolved. Added a few more watts to the record with a new all-time best of 614. I think 620+ is possible. Not that that is in anyway critical to my time trial goals, just personally fun and motivating.