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last ride on this trip; did 51 miles, 2:43; avg 240, NP 282; did three sets of 30 on 30 off x5, 5 minutes between the sets; 491/452/501/506/463, 499/517/476/477/491, 503/516/514/534/507 and one more 1:45 effort at 391; off tomorrow for long drive home

Awesome ride today on a classic Michigan day. Sixty six miles, 247 avg watts, about 5000′ of climbing on this out and back. Used county road 616 for a most of the way and covered Pierce Stocking Drive through Sleeping Bear Dune. Wish I could do this ride once a week through the summer.

Temperatures will range from 50-58 today with grey cloudy skies. Should be better the next two days so I’ll ave the long rides. Today I did 14 x 30 second efforts, 2 minutes between; power averages were 476, 511, 493, 515, 542, 536, 558, 531, 562, 545, 580, 577, 607, 549; NP for 30 miles,

read this in the latest Fitness Journal…when those who successfully control their weight were surveyed…. 78% ate breakfast everyday 75% weight themselves at least weekly 62% watch less than 10 hours of tv per week 90% exercise at least one hour per day

Rode from Traverse City to the Leelanau Trail to Suttons Bay, onto M22 to Northport, south to Leeland, further south to Glen Lake, through Sleeping Bear Dunes via Pierce Stocking Drive and then back 616 to Traverse City through Maple City and Cedar for 105 miles, 240 avg watts, about 6000′ of climbing. Awesome ride!

Rode about 45 miles on the Old Mission Peninsula today with a 38 minute effort at tempo, 297 watts. Bike shot is at the lighthouse, just shy of the 45th parallel. Hope to do 100 tomorrow up to Northport, Glen Lake, Sleeping Bear, etc. Did 40 yesterday on the Leelanau Trail from Traverse to Suttons

Rode out and back on the Old Mission Penninsula. Did a 52 minute steady state at 319 into the wind on the way out. Total of 38 miles and normalized power at 285 for entire ride. After two tt’s and now this, will ride easy tomorrow.

Rode Cleves (22:29, 348 watts) and Blue Streak (21:40, I think, and 351 watts). Pretty happy with hose two efforts. made some changes to the position on the Giant Trinity, primarily lowered the bars and raised the saddle for a flatter back and lower profile. Feels pretty good with no loss of power. Reading a

Another windy and hot (90) and humid evening. Held 353 watts, 22:41 for the 10.25 miles. Certainly not the effort I put out in Canton last week but a good night of training. Weight is staying in that 168-169 range. Really enjoying the Isagenix products. The IsaLean shakes are fantastic. Also added the Stages crank

DT Swiss R450 wheels, Salsa skewers, 12-27 Shimano 10 speed cassette, PowerTap SLC hub 32 spoke…shipping not included