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Did some short but intense intervals today on some climbs around the neighborhood.  30 sec at 547 30 sec at  535 3:11 at 449 1:00 at 449 37 sec at 558 33 sec at 527  33 sec at 577

Last week 10 mile Blue Streak and then a Rouvy race

After the TN 5k I also rode the Blue Streak TT in Dayton on the following Tuesday. Power was around 323, time around 22:02. Took the rest of the week pretty easy with a 101 mile ride on Saturday. This week I’ve been in 35 hours of Zoom meetings/training for some business topics so I’ve

Had a good ride at this race. Time was 6:36, NP at 366, avg at 356, avg speed at 28.18. 

Rode KY on Labor Day and OH the day after in Lexington and Newton Falls respectively.  KY 5K   7:03, 360w       10k 14:00 331w OH 5K 6:45 366w        10k 13:16 320w  Not a fan of two days in a row but it worked out pretty well with golds in each

Used the local crit course to do 4×1 minute at 548, 561, 572 and 593, 3:15 between 

In order to replicate next weeks 5k and 10k times in KY on Monday and OH on Tuesday I did an indoor 5 and 10k on Monday with about 15 minutes between and then 3 x 5k on Tuesday, inside also. All went as expected.  Monday:  5k: 365 10k: 344 Tuesday:  3x5k: 368, 357, 354

I choose 2019 as this was the year I rode tow PR’s, and a course record with the 5k. Here are the splits:  10k 2019:   1:20       3:07     3:06       3:01        3:01       13:37 2021:  1:21        3:04     3:06       3:02       3:03 

Rode the Michigan 10k and 5k time trials on Tuesday and Wednesday respectively. In the 10k posted a 13:36 which should be an age group record in the 55-59 breaking my previous record by 1 second. In the 5k rode a 6:49 which was better than my 50-54 best by a couple of seconds but