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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

Due to a fatal accident during the pre-race warmup this race was canceled. Once the other riders had left and knowing I had several hours before meeting friends in Atlanta, I went out for a ride. I rode the 10k tt course just for the workout. Ended up 6 seconds off the KoM. 

Nice course here in Hawkinsville vicinity, Grovania Road. 5k TT was a one way course, just 60′ of elevation gain and a nice 7 mph headwind. Power was good at 355w. Was at 375w for the first 3:30 minutes.  Good enough for Gold in the 60-64 and fastest of the day. 

Nice night with warm temps and little to no wind. Rode a 22:15, just under 27mph avg. The graph shows that I really didn’t give a super hard effort. Thats ok!  Coming off a weekend with intervals, hill climb challenge, over 100 miles and strength class last night. All good training for the Georgia TT’s

Had a pretty good effort up this climb at 376w for 5:14. Within that was my best 5:00 of the year at 382w. The last 50 yards to the finish I let up some. 

Have to stay close to home today due to a family illness so did some endurance and then some short intervals. One was a 4k TT and then a 1K effort. Power was 345w on the 4k and 454w on the 1k. Both graphs look as expected with a nice steady decline in the energy

Wanted to get some slightly longer efforts at pretty big power so I did 4x up Heekin Avenue. Average power was 395w which is the best in several months. HR was hitting close to 170 bpm. Time between was the 2:15 downhill and turn around.  Have the Georgia 5k and 10k in about 12 days

23:10, 315w Not a fast night with the density altitude around 1500, a wind out of the NE and temps in the 70’s. My first half of the race was pretty good but I faded on the second half. Heart rate stats were very good with best of the year values for 5, 10 and

The long closed bridge over the Little Pigeon that allows access to the grassy Branch climb reopened after two years. I did three efforts on it at 369, 365 and 345.  Not too bad given yesterdays 18 mile, 39,000 step hike with a few thousand feet of elevation gain.