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Losing to the HPV and Matt Bole isn’t all bad. Rode pretty fast given its October. Was hoping for something closer to 28 mph but this’ll do.

commuting by bike: 6 miles noon spin at average 265 watts, 55 minutes 5:30 circuit class: tons of strength work, plyo and cardio 10:30: exhausted and fast asleep Last time trial tomorrow, Wednesday, in Dayton.

I’ve had a lot of people ask me why I don’t use Strava. I guess my main consideration would be that I know what zones I want to train in to do well in my events so I concentrate on that and use courses that suit my training. I have to say that during training

I had less than 90 minutes but got these in and ended up less a couple of minutes on the last one; held 315, 330, 320, 328, 322, 321,321,321,321, 311; last one was on the climb back to our house; took less than 90 seconds between each effort as opposed to the 6 minutes noted

I held a clinic last night on Strength Training for Endurance Athletes. We went over the many reasons to do year round strength training (greater efficiency in your event or events, reduced chance of injury, increased longevity in your sport, etc) and a variety of exercises to incorporate and when to fit them into the

Rode another 22:45. Been stuck on that time for weeks. Here are some year to year comparisons. average speed for all rides that year: 2013 27.33 2012 27.52 2011 27.5 2010 27.6 2009 27.5 2008 27.27 2007 26.4 2006 26.6 (could go back 17 years total but no need) Last time I rode in the

Took off Saturday as it was raining heavy in Tennessee in the morning. After the Tuesday race, Wednesday two hour spin/circuit, and then late day Wednesday ride in the mountains followed by rides and hikes on Thursday and Friday, the day off worked out well.

I used the climb to Fighting Creek Gap (Laurel Falls Trail Head) starting at the park boundary with Gatlinburg for the first tempo effort. Took me exactly 23 minutes from the park border to the top averaging 295 watts, HR around 145. The next effort started at Sugarlands and went towards the Chimney Top picnic