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about the same as yesterday

a little under on the under and a little over on the over, so pretty even 

Held about the same speed but lower on power than at the recent IN games. Speed would be as good because of the indoor even pacing with no turns. Power lower as I’m not as fired up as I would be at a race. Only about 2-3% off on the power. 

Had a good ride with a 22:40, 27.13 mph, 94 cad, 330 watts avg, 336 NP. I rode kind of hard but certainly not all that I had. I was really just watching speed and avg speed. I never checked watts at all. It was very hot (88) and super humid, which I like, but

Left at 6:30am and was extremely inspired by the amazing late spring morning. I will take tomorrow off. I’m going to ride the time trial on Tuesday and want to get a fast time. Ideally something in the 22:40-50 range.

Things went well today. I rode the 5K in 6:40, 395 watts, 91 rpms, 27.8 mph. This is just 2 seconds off two years ago when we did this last. Give the rough condition of the course pavement and having three riders coming at me (they were cooling off….really?….’get off the course’ was my comment

from the latest Performance Strength Conditioning newsletter….I would agree with this 

All went well. Feeling good about Sunday. Looking for some really good speed and power, and two gold medals ideally. At the very least I want too qualify for Albuquerque even with Ohio, KY, MI and FL still on the schedule. Power today was 429, 471, 499, 477 and 506, inside.

After the trip to Tennessee its been back to the training plan.  Sunday was an easy day inside, Monday had 90 minutes of endurance (200 watts) with the 55 minute strength class late in the afternoon, and last night I went to Cleves to ride for 90 minutes with 3×12 steady state at 310-320 along