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Francis logged 501 miles.

Last workout over 9 years ago. Help get them back on track!

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  1. RUN
    5.14 mi 00:45 08:43 pace

    Beautifully sunny day in Golden, CO. Perfect for intervals!
    8x600m on gravel path. They didn't tickle, but speed felt good.

  2. RUN
    5.5 mi 00:48 08:43 pace

    Nice trail run at lunch.

  3. RUN
    5 mi 00:38 07:35 pace

    20min tempo, covered 3 miles. Faded pretty bad on the last 5 min

  4. RUN

    Cruising the trails and avoiding snakes. Gotta stay loose.

  5. RUN
    4.7 mi

    Was feeling less than great yesterday, so I moved my tempo run to today. 15min at 6:35 felt good.

  6. RUN
    4.11 mi 00:32 07:46 pace

    Flat run at sea level makes me fast.

  7. RUN
    3.25 mi 00:27 08:19 pace

    Easy and short.

  8. RUN
    4.11 mi 00:35 08:30 pace

    Out and back 7min 30sec intervals. 1st at 6:34 pace/mile. 2nd at 6:18/mile. Felt tired. My legs are starting to remember how to run fast, but they're still a little confused.

  9. RUN
    4.28 mi 00:42 09:45 pace

    Tired legs from hard mtb ride on sat. Still, a beautiful morning on south table mountain.

  10. RUN
    good 5 mi 00:40 08:00 pace

    8min miles take a little more effort than they used to. A little consistency should change that.

  11. RUN
    good Baseline 3.68 mi 00:30 08:09 pace

    3x 1mile intervals
    Mile 1: 6:46 (slightly uphill)
    mile 2: 6:00 (reverse of mile 1)
    Mile 3: 6:11 (some incline/decline)

    Mile 3 hurt...a lot. Haven't done that kind of speed work in years!

  12. Amgen's Epogen & Pedal Pushers

    Last year Amgen sold around $2.4 billion worth of EPO (Epogen), down one percent from the year before. The drug is intended for anemic kidney patients. So,... read more

  13. VELO
    good Trainer 01:20

    Nothing too crazy, just upper Zone 1 while watching a flick

  14. German road bike magazine "Tour" tests a bunch of road tires to determine which is best. A pretty thorough test with a Conti clincher coming out on top. The article is in english. PDF ... read more

  15. VELO
    good 10 mi

    Rode the mountain bike today for the first time in a while. A beautiful 65 degree day, the trails were in excellent shape, and the, I love living in Colorado. Oh, took a digger and sc... read more

  16. VELO
    good Trainer 01:30

    A solid trainer workout, as below. The 2005 Tour served as the distraction for the day

    Start End Duration Description
    0:00:00 0:10:00 0:10:00 Zone 1
    0:10:00 0:15:00 0:05:00 Zone 2
    ... read more

  17. FIT
    good Sculpting 01:00

    Ohh, it's the deep burn. Oh, it's so deep... I don't know if you heard me counting, I did over a thousand...

  18. VELO
    good Rollers 00:45

    A little spinning on the rollers with the distraction of the day being "It's Always Snowing Somewhere" A pretty entertaining snowboard flick.

  19. FIT
    alright 00:40

    Sculpted the guns a bit and did some pruning on the tree trunks.

  20. VELO
    good 50 mi 02:30 20.0mph pace

    The weather was in the 60s and the sun was shining. Did a little out and back ride up Lookout Mtn. I'm no climber, that's for sure, but the burn in the legs and lungs felt good.