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I did these on Saturday the 23rd with the races on Monday the 25th. These wer e1 minute efforts with 4 minutes between, power 400 +/-. 

Pretty much buried it on the 5k but could have pushed more on the 10k. I think that if they were two days apart (like MI coming up) that I’d do that. Power was 370 and 330 respectively, good enough for the gold and overall. 

Lots of activities the last two weeks. I’ve had rides of 40, 27, 36, 34, 27, 59, 53, 26, 50, and 100. Also had some hiking on Isle Royale NP in Lake Superior with miles being 9, 11, 17 and 5 (rained out).  Form took a major plunge last week to -26.  Intervals have been

Michigan rides in Boyne City vicinity and Glen Arbor area. 

Did a century in Ohio on Saturday and then some intervals here in Wisconsin on Tuesday. Will ride today and tomorrow in Houghton, MI and then of to Isle Royale National Park for a few days of hiking. 

I did 10×1 at 500+ on Friday followed by 3:30 at 430. Went very anerobic on those.  On Saturday I did about 42 with a 27 minute effort at 330.  On Sunday I did 30-45-60-90 seconds x 2 with 3 minutes between. All efforts were to be above 415 but I dropped off on the

I was able to dip into and deplete the reserves on the 5K. I could have ridden harder on the 10K. 

Rode a 6:28, 373w, 28.8 mph, good for first in the 60-64 and overall

Did a 50 mile ride up and down to Clingmans Dome in GSMNP last week. That effort up had a one hour interval at 292. Then did a 21 mile hike on Friday and 30 miles around Cades Cove on Saturday. Todays effort was one minute on/off with sets of 5x, 4x, 3x, 2x, 1x.