Spent from last Saturday through last evening in NYC. While there I spent about 3-4 hours per day walking the city and specifically Central Park. Also hit the Manhattan Athletic Club three times for 90 minute efforts on their bikes. No power on them but I used perceived effort to do some 4×6 muscle tension, 10×1 power intervals, 5×30 second power intervals, etc. Also did about two hours of lifting over the 5 days. Was back on the CycleOs 400 today and did 2×20 tempo at 306/309 (hr 140-145) and then just for fun 1×5 at 351. HR 157. While in NYC saw he end of the marathon and my friend Andrew Archer finishing with a 2:45:34. outstanding effort!
