Rode about 30 on Wednesday evening, hiked 15 on Thursday, rode 51 on Friday (Clingmans Dome), and then hiked the Cades Cove Loop on Saturday morning. 

today HR data from spin and circuit 

Had time today so I bumped these up on the schedule. Hit the desired power at 409. 407, 406, 409. Not as much fun inside but still very beneficial.

I did the 5×3 minutes on Heekin Avenue From Eastern to the entrance at Ault Park, my usual course for these, first thing this morning since it wasn’t raining and it was warm. Power was good at 439, 416, 409, 411 and 409. I then went inside to do 3×10 minutes at a low RPM,

Looks like I spent about 75% of the race at 90%+ of max HR.

Too cold for me! It was about 43 at race time. I’m not a fan of that weather but it was still good training. I also wanted to get a ride in on the new bike. I’m still dialing in the position but it felt pretty good. Power was just so-so at 330 avg. For

Due to more cold and snow in Cincinnati I did these inside. Hit the desired power (326+) and overall the ride numbers for just under two hours were good. 

7 mile hike and 45 mile ride today

I used the course at Ault Park for this. After so much time inside this winter I wanted to see how it felt too ride a course with a distinct up/down profile. You can follow the elevation and power increase and decrease around the course.  Slightly boring easy to do this but it was nice