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Did 2 minute, 1 minute and 30 seconds at 280, 330 and 400 x 3, 2 sets with 5 minutes between; then did 1 minut at 280, 30 seconds at 350 and 10 seocdons at 400+ x 3, 1 set. 

Did some training on the roads around Lake Grant in Mt. Orab. Used some Strava segments for motivation. 

Michigan Senior Olympics added 10k and 5k time trials to the spring in addition to the later races this summer in August. Made the trip and rode frirly well with power around 340 and 360 for the 10k and 5k respectively.  The dFRC chart shows a pretty good dip into the energy reserves with recovery

Got in some nice rides in Tn with som short 90 second to longer 30+ minute efforts. Rode a 1 minute at 618, 3rd all time. Sold ride up Cherokee Orchard and Roaring Fork at 333. 

I used a nice 7:30 climb along with a couple of longer efforts at FTP to log 1:41 at 304 watts. The 90 minute pace was around 309. 

This was an aggressive ride with a series of shorter efforts. An hour and twenty minutes at 219 avg wts but 260 NP. 

Seemed like a rainout for the first Cleves Time Trial so I did these late i nthe day in the basement using the Wisconsin course on Rouvy. Held 356 and 355 respectively. The goal outside will be 360+ and 370-380. the dFRC scale shows a good dip into the energy reserves. 

Rode a 21:59, first sub 22 minute (barely) since 2018. Power at 332 with the firts and second half pretty much the same. The less aggressive postion on the bike (moved saddle lower and back and brought the bars back) feels good. 

Had several good rides last week in TN with endurance in the 23-250 range over a couple of hours and intervals from 300-400+ depending on length. Have the Blue Streak tomorrow so did some opersn today with 3×30 seconds at 430-450-470 and then 2×60 seconds at 360 and 390. Two minutes between all.