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Big month in July with 50+ miles of hiking on Isle Royale National Park from July 2-5 and then about 500 miles of riding in the UP and norther MI around Glen Lake before and after that. The month will have about 1000 miles. Picked up a handful of Strava KoM’s in the UP, around […]

Did some 7-10 minute efforts on Thursday near Mt. Orab and then 4 trips up Heeking today. Definitly went into the aerobic end of the scale today on the climb, which is good. Paced myself yesterday.  Power today was 417, 419, 419, 411 for 3 minutes each and yesterday power was in the 290-320 range. 

Did 5×2 minutes at 380 or so and then 30 seconds on and off at 400+. 

On Wednesday I did some 6×6 minute efforts at 330+ along with a Strava segment at 640 for 1:21. On Thursday I did a 20 mile hike in the park with 4700- of elevation loss in the first 10 miles and then the gain coming back. On Friday I rode to Clingmans with 5700′ of

Did some minute on and off around the loop, 10 efforts. Some good data: 512 avg watts with 500 and 534 being the low and high; NP for the 20 minutes of on/off was 398 while average power was 260. dFRC was bottomed out on all after the first. 

5K 6:40, 27.9 mph, 366 watts…successfully emtied the tank on this one 10K: 14:05, 26.5 mph, 330w…12-15 mph headwind the two miles to the finish; first half at 28.5/325 and second at 25.3 and 331; finished pretty strong  gold medal in both in age and best overall 

Used the Rouvy Wisonson 5k course and rode it three times on Wednesday in preparation for the time trials on the 6th and 7th. 

Got caught in a nice downpour close to the top so I turned around. did 45 minutes at 300 on the eay up strating at the park entrance and ending just below the Chimney Top trailhead. 

Not my finest ride at 23:15 but a good effort as shown by the dFRC chart.