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Checked out the proposed Ohio Senior course for 2024, namely the 5k and 10k time trials and the 20 (actually 25k) road race. Did 10×1 minute on and off today at Ault Park, 480w avg, 370 NP for 15 minutes. 

Last weeks results: very windy and cool and the first gate at mile 1 was closed; had to come to stop and then start back up; good power and some good segments but a slow time 

8×30 seconds on, 1 min off, at 508w avg in preparation for Blue Streak on Tuesday

Nothing too great here. Did 12×1 minute on/off on the Cervelo P2 at Ault Park. I was also giving my new Wahoo Bolt computer its first ride. Had to stop once for s few more seconds to adjust the LAP page fields. Overall, power average was 437w. Should be 460-490 on the road bike. Feeling

Average power at 467w, NP at 324 for 27 minutes. Really just doing some maintenance intervals. Next race is in Dayton in mid-October. 

Did these at Ault Park at a pretty moderate pace of 411w average on each minute in the interval. Had an NP of 330 for 27:00 which was kind of the goal. Given the racing the last few weeks, the century last weekend and two other sets of intervals this week, Monday and Wednesday. 

Went to Cedarville, OH to test ride some courses for the OSO 2024 championships. Did a hard effort on the outbound section of the 10k, rode the road course and then did the inbound 5k. 

Didn’t really need these given that in the last 7 days I’ve had time trials in TN and WI but did them anyway. Average power at 493, NP for 17 minutes at 378. These one minute efforts do work. My power in the time trials is pretty close to the NP for the same times. 

These were held in Muskego Park in Muskego, WI. The course was a 1.2 mile loop with 70′ of elevation gain on each loop. It was 5 laps on the 10k, 2.5 on the 5k. Won both the 60-65 and overall with times of 15:22 and 7:27. Slow course with 300′ of climbing and 150′

Rode a new KoM on that course of 6:33, 28.4 mph, 375w