Did a 10k indoor tt today at 316 so really just a good steady state effort. Did 100 miles on Sunday after the indoor race and have taught two strength classes, Monday night and this morning. Not feeling tired but surely some residual effects. Also attached the WKO5 stats relative to FTP. Had some people […]
Wednesday Intervals and FTP # Read More »
Late i nthe afternoon I did a 45/15s on off x 5, a 60s at 500w and a couple of 10s efforts at 800w. just wanted to see where I was on those times.
Wednesday March 6, second ride Read More »
Took a couple of days off due to a minor illness but back at it today. Did a 2.6 mile tt on a track on Rouvy so super flat. Held 343w for 5:39. A little later today did the same course at 5:51 and then did 2x1mile at 2:07 and 2:06, 3 minutes between all
Friday March 1 Intervals Read More »
12×1 minute on and off at Ault Park, 453w avg, 353w NP for 22 minutes
Monday February 26 intervals Read More »
Arrived in TN on Wednesday and rode 47 miles with 5000′ of elevation gain. Then hiked 10 on Thursdays with another 40 miles of riding (25 shown), hiked 8 on Friday and rode another 40 (16 shown). On yesterdays 16 mile ride I did 42 minutes at 300w NP. Combined, I hiked 20 miles and
Saturday February 24: Past few days Read More »
Did about 40 miles of endurance on Saturday after the indoor Rouvy Cleves 10 mile tt. Today, I did a 10k effort at 320 and then two 1.2 mile efforts in at 367w and 369w. All efforts had about 6-8 minutes between.
Monday February 14 Read More »
Today was the second Indoor Cleves TT. Rode about 15 seconds faster that last month and added about 9w for a 333w average for 23:45 minutes.
Yesterday, I did 12×1 minute on/off at Ault Park (450w avg) and today I did a 10k Rouvy TT, 13:25 at 327w avg. Will do a slight two day taper for the Indoor Cleves TT this Saturday.
Tuesday and Wednesday February 13 and 14 2024: 12×1 and 10k TT Read More »
After last weeks Wednesday morning workout and afternoon ride and Thursdays 18 mile hike with a few hours of branch clearing in GSMNP, I took it easy over the weekend. Did some intervals today. 2 min each at 130-170-200-230-270-300 3 min easy 45s on 15s off x 10 at 371w avg 3 min easy 60s
Monday February 12 2024 Intervals Read More »
Used a climb in TN to get in a 23:00 minute efforts at 320 along with some other short efforts at 295+/-. Held 335 for 10 minutes within the 23 minutes.
Wednesday February 7 ride in GSMNP Read More »