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My go to route with just a little variation near Fayetteville and on to Blanchester. Pretty fast ride at 5:21 with only one star at mile 68. Average power at 218. 

A pretty average ride tonight. On the first half I was pretty strong (353 watts) and fast into the wind. The second half I just kind of died (335). Not a fast night given the cool temps. I think that will be my last ride this year on that course. Next week I’ll ride the

fortunate to win gold in both with the 5k time equal to 2015 and 4 seconds slower than 2016; 10k was much slower than 2015’s 13:41 and 2016’s 13:47 at 14:14; I definitely didn’t go after it like I did in past years

did 5×1 minute with 10 minutes between at 400-410 in preparation for tomorrows 5k and 10k in Frankfurt, KY

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about the same as Saturday….power about the same….skipping the Cleves Time Trial 

Did these early with all efforts over 400 watts avg…getting ready for next Sundays KY 5k and 10k 

I didn’t track my laps while racing these events but I was glad to see that I built the speed as the laps progressed. I tend to not get off to a super fast start but as we get into it I settle into my goal wattage which I was watching for current and average.