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Stayed in the recommedned power range

here was todays efforts:  10 miles at 6am, inside along with 100 pushups and then 20 pullups and 20 chin ups  spin class 55 minutes  strength class 55 minutes  commute to and from sports club, 5 miles  6 miles more at home attached intervals late in the day for about 70 miles total

Time trial canceled due to storms. I did some indoor intervals instead with 1,2,3,4 and 5 minutes at close to my 5k power with 1 minute between and then a series of 1 minute on 30 seconds off, x 5, same power.

Almost the same route as in the past but went more interior and off M-22. 

I did a little over 23 minutes at 295, then just 15 minutes at 270 and 25 minutes at 292, all in about 1:20. Entire ride was around 271.

Did 65 instead of the anticipated 100. Hit some new roads but a litte tired after the last few days. Will get a big ride on Saturday ideally. 

Rode well and set a new state record with a 13:37 breaking my old record of 13:52.  The new pavement makes a big difference with the lines through the turns being uncompromised. lookinbg forward to the 5k tomorrow. 

Probably my last ride before the Michigan 5k and 10k on Tuesday and Wednesday. Did a 4 minuet efforta 300 and then several 1 minute efforts at 400+. Using Michigan to try a more aggresive position with saddle a little higher and bars a little lower. Haven’t used this all year. Curious to see how

Did two rides, 26 and 45 miles,  and a hike 15 miles over the last 48 hours. Great weather with temps in the 60’s to 80’s. 

Slowing Loss of Muscle and Bone Strength with Aging by Gabe Mirkin, M.D. In a review of 37 studies of men and women over 60, researchers found that a proper exercise program enlarged and strengthened the muscles in 93 percent of the participants (Osteoporosis International, March 1, 2017). In only 14 percent of the participants