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Michigan last Tuesday, Ault Park last Thursday and then inside today 

2 x 8 minutes with 10 between with power at 362 and 362, about 8-9w below last year this same week.Last march I was closer to 380-2. Not too concerned about a 2% drop as I rode 100 miles on Saturday not knowing this would be on the Monday schedule. We’ll keep the training zones

Did these in Michigan on the Old Mission Peninsula. Kind of cold (48-50) and windy but the sun was out. Went out at 3:30 and by 4:45 the sun was setting. Added 2 to make it 22 of these. Power ranged from 360 to 430. 

On Monday I rode 20×30 seconds on/off and on Wednewday I rode 12 x 1 minutye on/off. 30 seconds efforts were around 500 and one minute at 491. Florida time trials in one month. 

One file here shows some efforts that I did on Thursday in Charelston, 1:15 with about the same between at 400w+. Other files show the 5k and 10k time trials on Saturday. Pacing on the 5k was as hoped for. The 10k could have been better although I did give it a good push to

Avg at 510…reducing volume but maintaining intensity in preparation South Carolina 

Looking back at the week I did multiple 5k and a 10k effort earlier in the week. Then we had a couple of days of 5-1-5-1 under overs including today at the start of a 68 mile day. Unders were from 285-310 and overs were generally 360-390, atleats outside. Inside power has been lower. Feeling

I’m planning on riding the South Carolina 1 mile, 5k and 10k TT’s on the 29th of October. I’m trying to do a lot of efforts with high HR, 85-95% of max HR. It makes for some exhausting days. 

I did one longer efforts at 287w, inside, riding a Rouvy course and chasing some other riders. I then did 5 trips up Kugler Mill with some good 5k-10k tt power and then 5 trips up Heekin today with power well above TT power. 

Used the road bike so power was higher at 512 avg, low of 490 and high of 538.