Feeling well rested for tomorrow. Hopefully I can get close to my previous times of 6:30-6:40 and under 14 minutes for the 5k and 10k respectively. Its a pretty fast course, especially the 5k as it has no turns. Certainly have a competitive field with some great KY riders on the start list.

This is the same workout as last Friday but inside today. Power wasn’t;t as high as last Friday but still above the prescribed zones. 300+ on the 3 minutes, 360-400 on the 1 minute efforts.

Nothing too crazy today with just a nice 3 hour ride through some southern Ohio farmland and some time on the Little Miami Trail. 

I used the local crit course (1k loop) for this so I did one lap at the moderate pace (2 minutes), one minute all out and then a little less than a minute back to the start. I also did 7 consecutive efforts. Overall power was above the target. The 2-1-1 were 319-422-50, 330-431-65, 327-441-29,

Have to say that I never stretch but I do make sure that all of my strength training is in a full range of motions and plenty of out of the ordinary angles of movement.

http://nebula.wsimg.com/6b988d22fcdb144d6a67ce845883dc56?AccessKeyId=013D13A2CC87DDD86F45&disposition=0&alloworigin=1

http://nebula.wsimg.com/6b988d22fcdb144d6a67ce845883dc56?AccessKeyId=013D13A2CC87DDD86F45&disposition=0&alloworigin=1

Dats from todays tow classes, spin then strength, 55 minutes each with a small commute on each end.  spent enough time in the 80%+ range in spin with plenty of 1-3 minute efforts. Strength class was mainly big muscle groups with some plyometrics. Tomorrow is an off day. 

Rather than ride the Cleves time trial this evening I did this 40 minute tempo at about 290 watts average for both, or 280 and little over 300. Legs pretty cooked after last nights strength class so no use doing the time trial this evening.