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.

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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. 

Last Friday I rode my third Michigan century fo the summer following the same course: TART Trail to Suttons Bay, then M22 to Northport, south on the same to Leland and Glen Arbor, through Sleeping Bear Dunes and then back on Leelenau County road 616 to Traverse City. Took Saturday off and then did about

Back up in Traverse City and did a 40 mile ride up the Old Mission Peninsula and back. Nothing crazy, just taking in the sights and enjoying warm day. Kept power at 215 avg. Actually slept 9 hours last night which is unheard of for me. Will ride just endurance miles through weekend here and

Very fortunate to get the gold again today. Had the usual great competition from Michael T and Jake L. I missed breaking my record time of 6:15 by about 5 seconds. Felt like I attacked it right from the start. Took me about 45.7 seconds to go from the start to the timer on the