5 Attempts at Richmond Course

I don't have a Richmond Course record. I have 23rd st hill at 22 seconds. So now I have done the Hilly Course 5 times. I had a 13:08 (a bit slow in the first half) a 13:18 (10 seconds faster in first half and 20 seconds slower in 2nd half), 12:55 (oh, so close for 2nd overall), next 12:58 (just a hair slow in the start and the flat before the last hill-Sagan Hill), then 14:xx something(burning fast start and great on the flat. I started fading fast before the first hill and died right away. I gave up the ghost but had a fantastic finish in the last 500 meters averaging 500 watts for 40 seconds. Also, got a qom segment for the opening start: gearing: 3.06 has gotten too small, 3.25 felt a bit big but kept my heart at a good rate, and the 3.18 today actually felt small. Next, we are back to the 52 x 17. We'll try on a cooler day early and not on a hot day when tired from a day of work. I'll be back Sunday morning for another go. (because I'm addicted now and can't give up when I've come so very close to C. Baldi's time of 12:54) But, I respect her time as the best around. Don't tell R.E. yet as I know she can break 12:30.

KOM LONDON 8 COURSE

Had good prep for this by doing London Loop and then a short course similar to the last long flat in this course. Kept Fox Hill around 8 minutes and had good energy for the downhill and last half of race. I was pretty burnt approaching the last 30 seconds and had to be determined not to coast in.

From my last effort, I shaved off 34 seconds on the climb (8:03.06), 10 seconds on the downhill, and then 45 seconds on the long flat. I had 297 watts up to the final edge of Fox Hill and averaged 306 on the long flat with a last minute burn at 400. without the downhill section, that's 4.5o w/kg. Actual total was 303 for 4.44 w/kg.

Very happy with this morning's effort.