30/30 VO2 Max stuff. Not a fan favorite.

9 x 30 sec on/ 30 sec recovery
5 min Z2
9 x 30/30
remainder Z2

Zwift Watopia Figure 8 Reverse

Kevin went up to Fletcher for the weekend. He was supposed to meet his friend Mike from FL but Mike backed out at the last minute.  That's fine with me.  I don't know that Mike has been as covid-good as I'd like (see also, flight from FL to AZ when both FL and AZ were blowing up with covid cases).  Kevin asked his friend Phil from TN if he was available. He is. Phil has been very covid-good (heart condition) so I'm good with that.

Kevin and I are escaping to WNC again next weekend.  Neighbors warned us they are having an at home wedding.  We live on a cul-de-sac and offered to vacate so they can use our place for parking. Plus my training schedule works well for that. 

All that is to say that Kevin won't see my parents for two weeks after seeing Phil. That should limit any spreading should it occur. Like I said, I'm not worried about it but I want to be very careful with my parents.

AEO Drop Watts n' Sprint!
Zwift - Watopia Seaside Sprint

2/67/568 D11
Brick run

Company Mill Trail
Umstead State Park

Ladies, a new podcast hosted by Selene Yeager debuts next week.  I thought that some of you might be interested.  The trailer is up:  Hit Play Not Pause

Zwift - France Casse-Pattes
Sweet Spot Plus workout
4 x 8 minutes Sweet Spot with the final two minutes at 100-110% FTP, six minutes recovery between sets
Remainder Z2

4/65/566 D10

Yoga with Adriene and then some additional work on the hamstrings.

Steady state ride
Zwift France R.G.V.

2/61/562 D9

Core + PT

Rest day.  Just keepin' the streak alive.

Blue Ridge Parkway
French Broad to East Fork and back

Rain run.
5/57/558 D6