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http://trainright.com/keys-great-training-big-improvements/

I put on the MyZone monitor at 6am, did some personal training, then two classes, then a recovery ride at home and the rest of the day just doing regular activities like walking dogs, going to the office, watching the Muskies beat DePaul, etc.

close to the results from earlier in the week with a 361 average watts (364 previously. Actually didn’t feel that strong. Didn’t have lunch and attended my wifes retirement party so I stood for two hours (well worth it!!!) Anyway, 370 can be done.

Did these today with the idea of doing both of classes tomorrow, taking Thursday off and then doing the 20 minute time trial on Friday. I was a little tired after yesterdays tt and last nights circuit class but still averaged 455+ on these. Not sure I can get the leverage on the indoor bike

I took yesterday off so I decided to do the time trial effort today. I want to fit in the 10×1’s and second tt effort before I leave for California. I have to say that I was thinking of dividing this into 4×5 minutes or 2×10 since it was inside but once I got going

Great ride today with Sean and Brett. We rode in Hamilton. Clermont. Brown, Highland, Clinton and Warren counties over the course of the 102 miles.

Same course as Tuesday. Held 518, 518, 519, 500, 509, 501, 510, 508, 497 and 489 for a 507 average. An overall 10 watt drop on the average but pretty minuscule in the scheme of things. This ride is a great illustration of the difference between average and normalized power with 162 being the former

In the 60’s and not raining so I hit the crit course to do these. Felt pretty strong: 511-530-525-524-509-519-530-507-509-513, or 518 average. Looked back and found the same efforts from last April 29 averaged 505. I have a few more sets of these over the next two weeks so will attempt to build on them.

I did the 6×45 seconds, 3 sets: 440, 411, 415, 409, 407, 413….409, 408, 402, 401, 418, 421…..410, 417, 414, 424, 398, 418