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Managed to get the silver in the 10k TT. Had the tailwind out and the headwind back. Rode at a good pace with power almost the same each way, just about 6 watts difference. Overall, satisfied with the bronze and silver buy can do better.  Short bursts of power are good. I can hit 400-450 […]

This was a one way course with a good tailwind and slightly uphill. Rode 6:14, 29.8mph, 360w, 178avg HR. My fastest 5k ever by about 13 seconds. Still, only good enough for 3rd in the 60-64. Missed silver by 1 second and gold by 8 seconds.  The top three today should however be good enough

Use a Rouvy 10k velodrome course and held a steady 326w. Obvioulsy could do more based on the dFRC but thats ok. HR was just 158-162 so not really tapping into the upper end. Should pull out more next week under a more competitive atmoshpere. 

Solid effort today on a 5k TT inside. Average 360w or 4.77w/kg. Weight is down about 5lbs to 165 and body fat at 8.9%. 

Some good HR performance and some nice power spikes. Good enough for the 60-64 mens OH gold, even though two riders from IN beat me. Long week and weekend with 300 miles in MI, 500 mile drive yesterday, band performance last night, etc. 

Did intervals a week ago Saturday as posted. Then did 102 miles on Sunday, 25 on Monday, 50 on Tuesday, 33 on Wednesday, zero on Thursday (hiked about 6 miles) and then 16 today with some good intervals. Want to have something in the tank for Sundays state TT at Cleves. Really wish that wasn’t

Did two rides today that totalled 102 miles, 58 in the morning and 46 in the afternoon. Total time was 5:37. 18.15 mph, 210w avg. 

Did two 5k efforts at 323 and 336 watts and then a 1.5 mile effort at 360w. This was an hour after a 500 mile drive from Cincinnati. The 1.5 mile effort is a segment that I rode my previous best two years ago right after the NSGA races in Pittsburgh. I took about 15

Same pattern as previous weeks with minimal warmup and then 4×3:00-3:30, 30s between, and then some 1-2:00 efforts. Power in the 5k to 10k power range. NP at 323 for 21:00. 

Did some openers on Monday, 30s on and off and then 60s on, 30s off. Hot and humid for the race, mid 80’s and 60%. Held around 310 for a 22:14, 27 mph. Not bad but should be able to push more power. HR was high, not far off the week prior at Cleves. Would