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Used the course at Ault Park to do 30 seconds on/off x 20 and then 60 second on and off x 3. Not a long training effort but good enough coming off last weeks big miles on the bike and trails. 

Had a great ride in TN last Wednesday with multiple efforts over a series of climbs on an out and back course. I concluded this with a 6:40 climb up Grassy Branch at 370. Did a 16 mile hike on Thursday (Mt. Cammerer) and then a ride on the Foothills Parkway on Friday, 35 miles

At the end of last week, I did a 17 mile hike in Great Smoky Mtn NP to do some backcountry campsite maintenance. The day after that I did 3 hours on the Foothills Parkway from Wears Valley our to Look Rock and back (5000′ of climbing in 40 miles). This week I did 30s

22:05, 331w Still should be riding harder. Something to work on over the winter. My 20 minute power should be closer to 340. 

This took place at Jim Edgar Panther Creek State Park near Petersburg. Nice one way course. paving is a little rough but no potholes. Had a good headwind at 15 mph, sunny skies, 75 deg, desnity altitude at 1600.  Averaged 405 watts for the first 2:30, 5:00 at 372 and about 365w for the entire

Used some segments around Fayetteville to get in some short but intense efforts:  50sec at 513w 41sec at485w 1:05 at 403w 3:40 at 316w 1:30 at 394w 

320-330 on the 4000m and 360 on the 2000m. Just some lower end TT efforts. 

Due to the chemical leak from the train nearby there was no Cleves TT so I did these 30x30s on 15 off instead. Used my 10k TT pwoer as the goal so roughly 340-360. 

Did some 30 sec on 2 min off efforts, 528w avg in anticipation of riding Cleves tomorrow, weather allowing. If not, I’ll do something inside. 

Had a good ride today in Strawberry Plains outside Knoxville. Time was 6:36, 28.2 mph, power at 357w avg. Course has very rough paving with lots of patches, one section with some loose gravel, etc. If it were to be repaved, it would be worth probably 10 seconds.  Was averaging 396w for the first 1.3