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http://trainright.com/busting-myth-winter-aerobic-base-training/

http://trainright.com/boost-old-man-woman-speed/

An 11 mile hike around the one way loop starting around 7:15 am. An amazing morning in the park. 

http://www.perthnow.com.au/news/marathon-burns-survivor-turia-pitt-competes-in-ironman-world-championship/news-story/a7663b1577c7df95f1bcfe86dc09cd7f

I did this inside today, 1×30 minute tempo at 305 avg. HR in the low 140’s. Thats a long time to hold that! I listened to my next spin class mix for 20 minutes and then watched some History channel for the last ten. Rest of ride at 190 watts or so.

Did 2×20 tempo at 301 and 305 watts. Actually did 22 and 21 minutes as I wasn’t paying attention too the clock.

Another set of 3×15 tempo efforts today at 300, 301 and 304

Today was the second in our winter series for the JDRF Indoor Time Trial. I rode 1 second off my best from last February with 14:29, 386 watts, 96 rpms. Felt good after last months effort being one of my worst ever at 15:01.