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Had a short warmup and then 3 min on, 30s off x 4 with some other 1-2 minute, 30s off efforts on both ends. Going for 5k and 10k TT power. Felt good today, much better than tuesday at Cleves. my 10 mile power needs work, but not sure I care. 

Pretty marginal effort judging by the chart. Heart rate was up there, 160-165 and 172+ at the end. Power just isn’t there for the ten mile TT’s. Haven’t been training for them so not too surprised. Focus is on the 5k and 10k but I am signed up for the OH USAC TT on July

Ended up with 685 miles between time in Juneau and then Haines to Haines Junction, Destruction Bay, Tok, Chitina, Glenallen and Valdez with some stops being two nights. Most days were 70 miles or so (two 90 mile days, one 48) with power around 200-210 average.  Some rain and hail, some snow on the side

Logged 90 miles from just inside the British Columbia border to Haines Junction last Wednesday. Added on another 75 from there to Destruction Bay. Next day rode 65 to the Jondek River and the following from Jondek to Beaver Creek, 75 miles. Today did 80 from just inside the Alaska border to Tok, AK. Since

Mainly getting in some endurance rides here in Juneau before I start the 600+ mile ride from Haines to Valdez. Its not a point to point as we do start outside some towns and end outside others.  I did put in an hour today at 285w, the best of this year. I used an out

The stronger efforts in the past week have brought the projected FTP back up to where I like to see it, right around 320w or 4.2w/kg. 

Best 5 min of the year at 400w, 10 minutes at 375 and 20 minutes at 354. NP for 23:00 at 389. Multiple 2-3 minute efforts with little time between, like 30s to 60s. 

Finally got back outside on Friday for some slightly longer efforts. Had good power given the times and took my HR up to the upper 160’s. Set 4 KoM’s in the process but oen I already had, just rode it faster.  5:20 at 332, 38s at 623, 9:03 at 321, and 7:23 at 300 Today,

64w avg, 360w NP for 20:00 Still some discomfort from the sprained ankle but definitely on the mend 

After a ten minute warmup, I did 30 seconds each at 280w, 300w, 330w, 370w+, and 150w x 10 then a few minutes easy then 5 minutes at 280.  Sprained ankle coming around. PT today. Given some exercises, and should be back at it in a week or two, at least as far as hiking,