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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 […]

12×1 minute on and off at Ault Park, 453w avg, 353w NP for 22 minutes 

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

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. 

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. 

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

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. 

Rode inside and did 45 seconds on 15 off for 25 minutes. Average power at 326w or rught at FTP which was the goal. Overall. and NP of about 300 for 25 minutes or a good steady state pace. 

Outside at Ault Park. 465w avg, 367w NP for 18 minutes.  Felt pretty tired on these. A little too cold for my preference with temps in the 40’s but nice to get outside.