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I did some 2 mile efforts with 2:30 between. Rode well consider the big miles on the days prior. 

These two files show the effort in the 5k and 10k. The 5k was pretty much right on with a good depletion of reserves and riding all out. The 10k was wworking the same on the uphill. I did what I could on the downhill but pushing power at 40mph was a challenge. 

Arrived here in Northern Michigan last Wednesday. In the last seven days I’ve logged just under 300 miles, 291 to be exact. I’ve done some one minute on off efforts (12 last Friday) and some two mile efforts (3, yesterday). Other than that its been lost of endurance miles at 220+/- watts with about 800′

Some thoughts on the NSG time trials from Pittsburgh: Very happy to win the gold in the 5k (6:42) and the 10K (12:19). The 5k was an odd course with a short but steep climb 30 seconds out, then a 180 degree turn at 1.2 miles and then 5 speed humps over the last 2

Avg watts at 521; NP for 13:30 at 380w taper for NSG in Pittsburgh on Thursday and Friday

Did 5-4-5-4-5 minutes with just 15-20 seconds between with the 5 more uphill. Just shows I need to dip into the 340-350w to really be riding hard. That’ll be the goal in Pittsburgh next week. 

Rode a good time at 22:46 but could ride harder. Kept power in that 310-320 range with a push at the end. Still, best time since 2019. 

In preparation for next aeeks NSG time trials in Pittsburgh I’ve been doing 6 minute hill repeats, or 5 minutes when part of the raod happens to be closed. To make up for that, I added some 1 minute efforts with just 15 seconds between. That 340-350 power is the key to making sure I’m

397 avg on these