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Did some 4 minute efforts last week in TN. 370+ on the first and then decreasing. Next few days I hikd 35 miles and rode another 100. In anticipation of tomorrow Blue Streak TT, I did some 1 minute on/2 minute off openers today in that 370-380w range

Did 4 x 2k on a Rouvy Velodrome, around 2:40 each at 380w each. Two files attached. 

Rode up Heekin four times at 3:3040 each with 2:00 between. Usually I’m around 385-395 but 370 avg today so off 5%.  March will end up with 1300 miles, 20,000′ of climbing, 100 miles of hiking, 25 hourss of honeysuckle removal, 10 hours of strength training. Big month so a drop in power isn’t unexpected. 

One minute efforts x 15 time between was 60-50-40-30-20-10-60-30-25-20-15-10-60-60 seconds; average power was 368w 

Given that I have a strength class on Monday night, I like to get some intervals on Mondays also. With the indoor tt the day before, I pacd these a little more moderately. I did 10 x1 on, 15 seconds off at 355w avg, then 7x 30 seconds on, 15 off at 350 and then

15:07 at 345w, just 3 seconds off my 60+ PR. Didn;t get home until about 11:00pm he night before after 8 hours of backcountry campsite maintenance training with the Great Smoky Mountains NP rangers. Have had two 300+ mile weeks with over 13,000′ of climbing. So, 3 seconds off is ok. 

Wonderful ride up to 6600′ Clingmans Dome in Great Smoky Mtn NP. Able to go all the way up the observtion tower since the last seven miles of road from Newfound Gap is closed still. Averaged about 255w for the 2:20 on the climb. 6800′ of gain in total. 

Did these inside on Rouvy on a velodrome so flat all the way. Did the 10k at 10am and the 4k at 4pm. Could go harder on the 10k, but I’ll get there. Power should be 340+. The 4k went well with power at the 5k goal of 370+ 

Did a 7 mile effort at 296 and then 2×2.5 miles at 312-322, 5:50 each. Just spending some time at steady state. 

Held 340w for 15:12.  Pretty average for this year. Tired from standing 7 hours at the CORA Bike and Trail Expo.