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A few seconds faster than last month and a good power night with a 342 average. 28.6 to the turn at 330 watts. Slower on the way back but power into the upper 340’s.  Avg 342 watts, cad at 93…overall a good ride for October. Next goal is the indoor 10k on November 18 and

Headed to that last Blue Streak tonight after riding another 104 miles last Saturday. Took Sunday and Monday off the bike but did throw in some upper body work (chin-ups, pull-ups, dips, curls and presses). Also taught class last night but did not participate. Want fresh legs for tonight.

Did these inside as the course at Ault Park makes it difficult to get a good steady pace with the downhill on each lap, and doing some30+ laps is kind of boring. I also didn’t have time to head out to a road like US 52. Recommended power was 320-333 with actual power being 346,

Did the commute to and from the CSC, did the two classes and then rode a little at home finishing off the WSJ and NYT Wednesday editions. All went as planned. Sent some time in spin class discussing why we don’t train by recommended wattage zones but how watts per kg could be relevant, if

Used Heekin Avenue for the 3 minute efforts and held 351, 370, 345 and 341 on those with the goal around 330. Could have gone easier but I just like that hill. I then used the crit course at Ault park in between the two sets to do one 25 minute efforts at 308 watts.

I didn’t see this until this morning so I went at it around 6am to 7am. I have board meetings from 8am until 5pm between Cincinnati and Columbus so I thought I’d better get after it. I did some modifying. The 2×15 tempo is a 1×25 and the last two 3 minutes just had one

Today’s schedule included 3×3 steady state efforts and 2 x 15 minute tempo efforts. Power for each was right in the recommended zone. An added benefit is the NP for the entire ride. Ended top being a very high-end endurance ride also. 

Looking at my schedule for the week, and knowing I had light weekend on the bike, I moved the field test to today as opposed to tomorrow. All went well with power at 386 and 386. I was dying on that second one on the second half. I always assume two songs for each effort.

On Thursday did a 10 mile hike on Fork Ride from 5900′ down to 3000′ and back up. On Friday, did the Clingmans Dome round trip of 51 miles. Made it to the top from the house in 2:14, a few minutes faster than usual. Not trying to go fast, just a good steady pace