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Just an endurance ride but threw in a couple of all out short efforts and set a new PR for 5 seconds at 1050. Nothing t get too excited about but fun to do. All went after a couple of 1 minute efforts knowing I needed to hit 615+ and after 30 seconds was in

https://www.amazon.com/Endure-Curiously-Elastic-Limits-Performance/dp/0062499866 I’m only about halfway through this book. It is interesting but so far it’s not really telling me anything I hadn’t read before or talked about with others or even thought on my own. I don’t want that last comment taken as some sort of credit for great ideas. I do think that after

The target power was 326 but I wanted to hold higher than that. In the end avg ws 332, 336, 344 and 353 with NP for the entire ride at 265. Will be doing more miles this afternoon as I watch my Xavier Musketeers play DePaul.  Other two files are blue with another 43 miles

This is the same workout as yesterday (5 min at 326/SS, 1 at PI/360, 5 at SS and 1 at PI), three sets. I only took 5 minutes between as I was pressed for time. Five minute efforts were at 330 or so and 1’s at 370-380+. 

I did some recon today with a regional group of coordinators to scout some roads for the state senior time trials and road races. More information to follow but should be held on the weekend of June 23/24.

Todays procedure was: warmup at 216, 5 minutes at 326, 1 at 360, 5 at 326 and 1 at 360 for 12 minutes total, 10-12 between sets, 3 sets total. All 5 minute efforts were above 326 and closer to 330 and the one minute efforts were at 380+.

Nothing too crazy with todays two classes. Kept HR in the 80-90% of max at the high end and then more steadily in the 70-80% range. have a few days of intervals coming on the bike starting tomorrow. 

Did a nice mid-afternoon ride through the park in sunny skies and 70-80 degree temps. In 48 hours did two hikes and two rides. Nothing epic (no 100 miler on the bike or 18 miler on the trail) but covered some good ground. 

This is Mondays class and then two classes on Wednesday. Lots of time in the yellow (80-90% of max) and a little time in the red (90%+).  Just like interval training on the bike I’m looking for that build to the yellow, time in yellow, some recovery, and then build it back up.