John
Drove to Santa Rosa for the Apple Pie Crit, in an office park. Decent pavement, with safe turns. Maybe 50 in the mixed M35+ 3/4 field. Three Dolce Vita teammates: Shane, Jason, and Luther. Plan for... read more
- Site:
- http://pencoyd.com/clock/
- Miles:
- 9080 total / 0 in 2012
- Goal:
hold off the aging process, measured by race times year over year.
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John logged 9080 miles.
Last workout 10 months ago. Help get them back on track!
Entries
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VELO
good 2011 Apple Pie Criterium - M3... 18.1 mi 00:44 24.9mph pace
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VELO
alright Warmup for Apple Pie Crit 10 mi 00:30 20.0mph pace
Warming up. Mostly LE, but a few minutes ME.
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VELO
alright Trainer 14 mi 00:40 21.0mph pace
Afternoon on the trainer to loosen up for race the next day. Warmed up for 10 minutes, did 15 minutes of steady work (mixed ME and AT1), and then 15 minutes warming down.
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VELO
good Tempo work at Polo Fields 34.7 mi 01:38 21.3mph pace
Sunny, beautiful San Francisco day. Left work early and got to Polo Fields shortly after 5pm, bringing a broken broom. Swept a couple of corners (which got my heartrate going!), and then started my... read more
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VELO
alright Jump work in GGP 18.73 mi 01:02 18.2mph pace
Went to the Polo Fields on another beautiful morning. Did 10' ME and then a variety of sprint/jump work. Shorter overall workout, but useful to work on top-end for once.
Really need to bring a bro... read more
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VELO
alright Polo Fields work 34.6 mi 01:43 20.2mph pace
http://app.strava.com/rides/373883
http://connect.garmin.com/activity/75963467
Put in an hour of low cadence ME and then some drills. Back is a bit tight, but glad to be working steadily again. -
VELO
alright Bicycle commute home, via GGP 10.1 mi 00:37 16.3mph pace
http://app.strava.com/rides/373247
http://connect.garmin.com/activity/75881258
Windy. Rode once around Polo Fields to scout for the rest of the week. Some dirty/sandy patches...oh well. -
VELO
alright Bicycle commute to work, via GGP 10 mi 00:38 15.6mph pace
http://app.strava.com/rides/373248
Backpack with computer and package. Just taking it gently.
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VELO
good Trestle Glen loop 31.8 mi 01:46 18.0mph pace
First time outside in exactly two weeks. Late afternoon ride. First ride in new Dolce Vita kit.
Started spitting rain as I left, and was steady rain by the time I got over the bridge. Bummer. Stay... read more
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VELO
alright Trainer 21 mi 01:00 21.0mph pace
An hour with the New Yorker in the evening, keeping the heart rate at a reasonable level, with De La Soul playing.
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VELO
alright Trainer 8 mi 00:25 19.2mph pace
First time exercising in 10 days, just a light spin on the trainer to see how things feel. Went OK.
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VELO
good Alpine Dam with Martin 58.78 mi 03:44 15.8mph pace
Met Martin for an Alpine Dam ride. Gleeco didn't make the rendezvous. Good conversational ride until we started climbing. Got in some good work, and then drilled Alpine Dam. 12:19 on the Strava Seg... read more
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VELO
good Polo Fields ME repeats 38 mi 01:55 19.8mph pace
Crisper morning than I thought, but when the sun hit the Polo Fields, all good.
Did 4 pieces, covering the following distances:
5.64 miles
5.68 miles
5.79 miles
5.78 milesTsunami coming from 8.9... read more
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VELO
alright Polo Fields including HOP 37.64 mi 01:52 20.1mph pace
Slow to wakeup, but felt pretty good by the time I got on the bike. Isaac was there doing some intervals, and we circled a few laps talking while I was doing LE work.
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VELO
alright Polo Fields and GGP 28.41 mi 01:24 20.2mph pace
Morning ride, with a bit over an hour at the Polo Fields, including 30' ME steady.
Isaac was finishing some TT practice as I was warming up.
http://connect.garmin.com/activity/71966683
http://app... read more -
VELO
good Paradise Loop + Headlands 45.9 mi 02:35 17.7mph pace
Rainy morning, but gleeco joined me and we stayed moving, so warm enough, if never dry. Really pushed Paradise hard (00:18:18 for 6.48 miles for avg spd 21.2mph), mostly only my own. Added some mil... read more
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VELO
good Polo Fields 25 mi 01:12 20.8mph pace
Slightly shorter than goal, and a day later than planned, but got out mid-morning as a surprise, and did steady work at the Polo Fields, with 3 ME surges in the mix. Rock steady 24mph avg for 6' ea... read more
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VELO
alright Trainer 21 mi 01:00 21.0mph pace
Just a steady hour in LE.
http://connect.garmin.com/activity/71439856
http://app.strava.com/rides/332569 -
VELO
alright Trainer 20 mi 01:00 20.0mph pace
One hour on the trainer, mostly LE, reading a magazine, with 15' higher cadence. As always, finishing with 4 x 60" one-leg drills = hard.
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VELO
blah Trainer 9 mi 00:30 18.0mph pace
A week away from exercise, courtesy of the flu. Easing back in with 30 minutes on the trainer, just spinning gently.
