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Rode about 80 miles outside this morning (19.8 mph and 220 watts, flat road, little wind) and then rode an easy 20 inside watching the Reds beat the Dodgers. Taking tomorrow off. Have the September Blue Streak TT on Wednesday.

I rode these at Ault Park. Actually added an extra to the second set. Must have been caught up in the effort and lost count. Better than doing too few. Here is the power going 4 minute then 2 minutes: 321/371/316/379…324/366/320/375/314/373…311/359/312/378. Certainly better than last week. The day off yesterday helped. Hope to get 100

Monday was an off day with some light recovery miles. Also did a little upper body with pushups (100 total), curls, press, extensions, etc. Yesterday was the Cleves Time Trial. Rode a 22:38 or a little over 27 mph. Kind of stuck in that range of time for the last couple months. Hard to get

Had big swing on todays efforts. Once again it was 90 degrees and super humid. The first set was 325/375/323/390. Felt good about those. Next set was 319/353/305/346. So-so on those. Last set was 303/324/278/326. Had nothing on those. HR was 160+ so I stuck with it. Was down 3lbs when I got home and

Thanks, Peter! I should mention that YOUR comments at one of your time trial clinics last year are what started me down the path of taking strength and body composition more seriously! I contacted Dawn W. and was horrified to find I really was at 24-25% body fat despite all the training. Also was struggling

I did these at 3:30pm, 95-97 degrees and humid using the crit course at Ault Park. I did 2 laps under and 1 over, 3 times the first set and 2 the second. This was close to 16 minutes on the first and around 11 minutes on the second. By the time I was done

I spent a couple of hours riding the loop in Cades Cover today. Did three laps while stopping to take many photo’s. Rode with a backpack with the camera body and a few lenses and some shoes to go off road if needed. I never really tracked the elevation gain for that 11 mile loop

I had a call from Dawn Weatherwax at Sports Nutrition 2 Go re a mutual client. This man in the last year lost 5lbs of fat and gained 1 lb of muscle but us still at 20% body fat. He’s a very competitive tri-athlete in his age bracket, like one of the top ten in