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A good day in Kentucky. I rode the 5k in 6:27, one second off the course record and a personal record (for that course and any 5k) and good for the gold, but just by 2 seconds. There was a rider from Louisville, Curt Tolson (42 national medals on the track), who rode very well.

Feeling well rested for tomorrow. Hopefully I can get close to my previous times of 6:30-6:40 and under 14 minutes for the 5k and 10k respectively. Its a pretty fast course, especially the 5k as it has no turns. Certainly have a competitive field with some great KY riders on the start list.

This is the same workout as last Friday but inside today. Power wasn’t;t as high as last Friday but still above the prescribed zones. 300+ on the 3 minutes, 360-400 on the 1 minute efforts.

Nothing too crazy today with just a nice 3 hour ride through some southern Ohio farmland and some time on the Little Miami Trail. 

I used the local crit course (1k loop) for this so I did one lap at the moderate pace (2 minutes), one minute all out and then a little less than a minute back to the start. I also did 7 consecutive efforts. Overall power was above the target. The 2-1-1 were 319-422-50, 330-431-65, 327-441-29,

Have to say that I never stretch but I do make sure that all of my strength training is in a full range of motions and plenty of out of the ordinary angles of movement.

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