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A warm day with a noon temperature in the 60’s so I headed out to get in some intervals. Did 8:00 at 325 quickly followeed by 4:00 at 328 and then 30sec at 432, 477 and 508. All with about 30sec to a minute between.

With the large turnout expected at this Sundays first Indoor TT, I wanted to keep track of my two age group records. I suspect the 50-59 will fall.

After a 15 minute warmup I did 10×1 min on and off at 375w, then 5 min easy, then 5 x 30sec on 15sec off X 5 at 355w. Hadn’t done much over the last week due to illness. Nothing serious but no hard efforts for about 5-6 days.

Rode just under 15,000 miles and hiked close to 1000 miles in 2025. In races, I was able to win the 60-64 OH USAC state tt, the OH OSO 5k and 10k, the KY 5k, the TN 5k, the SC 5 and 10k, the WI 5k and silver in the 10k and two silvers in

A good effort on a 6.25 mile Rio course at 330w, HR in the 160’s, peaking at 172.

Today intervals were 12:00 warmup, 30sec on-15sec off x 25, 355w avg; 2:00 easy; 3:00 at 330w; 2:00 easy; 3:00 at 300w: 2:00 easy; 1:00 at 404w; cool down

Didn’t get big miles in FL last week but the miles I did get I made count. I used the road at the resort to do some interval training with short, 1-3 minute efforts, at 350-420w. Took it easy this weekend back in OH. Today I did a 10k at 315w and a 4k at

Same raod, same segments and about the same results.

Rode inside at the fitness center here in Longboat Key early this morning and then went out for a short ten mile ride on the Speed Concept. Its the only bike I have with me and with the front tri spoke and rear disc I don’t want to take it on a long ride on

Rode the 10k first and held 330w for 14:13, better than last years 14:32 and 313w. Held 360w for 7:04 in the 5k, about 10w better than last year but about 7 seconds slower. Could be the altitude density or wind today? Hard to say but pretty happy with the power held on each, especially