John R.
Web:
Site:
http://pencoyd.com/clock/
Miles:
5041 total logged
Goal:

hold off the aging process, measured by race times year over year.

  • 0 mi tracked
  • 0:00 logged
  • 0 calories
  • 0 workouts
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Entries

  1. John R.'s Photo John R. RUN
    alrightGGP Tempo – 7 mi / 00:57 08:06 pace

    Mile warmup, then 3 miles tempo, jog a tiny bit, then 2 miles tempo, and mile or so warmdown home. Group of 6 or so, Billy + Impalas. HR monitor not reading consistently.

    3 miles in 19:39. First mile gentle pace together ~7 min pace, and then accelera... read more

    5 days ago
  2. John R.'s Photo John R. VELO
    alrightTrainer (spinning lightly) – 16 mi / 01:01 15.7mph pace

    Just a very gentle hour in the evening, reading SI, with HR average of 113.

    6 days ago
  3. John R.'s Photo John R. VELO
    alrightTrainer (sprint intervals) – 15 mi / 00:50 18.0mph pace

    Rainy morning, so on trainer rather than Polo Fields... just as well given school dropoff plans.

    Warmed up for 20 minutes, then did 10 sprint intervals, pyramid-style, before warming down for 20 minutes.

    15 seconds on, 45 seconds off
    20 seconds on, 4... read more

    7 days ago
  4. John R.'s Photo John R. VELO
    goodSnelling Road Race 2010: Cat 4 – 63.13 mi / 02:51 22.2mph pace

    DATE
    February 27, 2010

    AUTHOR
    John Roberts

    COURSE DESCRIPTION
    An 11.7 mile loop of narrow country roads northwest of Snelling, starting with a promenade from the Park, via J-59, Emma and Montgomery Streets. 5 laps in E4. Several small hills, several ... read more

    11 days ago
  5. John R.'s Photo John R. VELO
    blahTrainer (spinning) – 8 mi / 00:31 15.5mph pace

    Muscles stiff from yesterday's run, so just wanted to do enough to loosen up. Set alarm for 5:15, but turned it off, and didn't get on trainer until after breakfast, for half of the time originally intended.

    13 days ago
  6. John R.'s Photo John R. RUN
    alrightKezar Track – 6 mi / 00:48 08:01 pace

    Ran over to Kezar for first time in months. About 14 minutes over there (1.8 miles?), then did 2 x 1 mile + 1 x 800. Goal was to keep the pace manageable throughout, and consistent.

    Mile 1: 6:19 (recovery lap in 2:01)
    Mile 2: 6:20 (recovery lap in 2:0... read more

    14 days ago
  7. John R.'s Photo John R. VELO
    alrightRonde van Brisbeen 2010 Crite... – 17.95 mi / 00:48 22.5mph pace

    Ronde van Brisbeen - Brisbane Marine Criterium in the Masters 35+ Cat 4 division. Rainy in San Francisco when I left the house, but mostly dry on the course when I arrived. Got my hopes up. I walked the course in the opposite direction: it's only .6 mi... read more

    17 days ago
  8. John R.'s Photo John R. VELO
    goodBerkeley TTT, Eddy Merckyx di... – 45 mi / 02:20 19.3mph pace

    Joined Gleeco for the Berkeley TTT in the Eddy Merckyx division (no aero equipment). No rain, some wind. HR measurements are for the race, not entire warmup/warmdown. Only aero step was taping over the front vents on our normal helmets.

    http://www.ber... read more

    18 days ago
  9. John R.'s Photo John R. VELO
    Rodeo Beach ride – 26.3 mi / 01:35 16.7mph pace

    RunKeeper: http://bit.ly/8XX6P3

    Fresh from SportsBasement fixing the crank (after the tuneup), I left the house and heard a clicking... and the computer receiver was knocked loose. Rode out to the GGB to meet Gleeco, and fixed it there, so computer wo... read more

    18 days ago
  10. John R.'s Photo John R. VELO
    goodPolo Fields (paceline & leado... – 23.4 mi / 01:19 17.8mph pace

    New chain on the Scott, and fresh off a major tuneup at SportsBasement, headed out to Polo Fields for Wed morning to join what turned out to be a big crew of Dolce Vita folks for paceline and some sprint lead-outs.

    http://bit.ly/cMkg0A shows the gener... read more

    20 days ago
 

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