Site:
http://pencoyd.com/clock/
Miles:
9080 total / 0 in 2012
Goal:

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

Track and share your training!

Dailymile makes it easy to keep track of your workouts. Map your routes and share with a community of active people.

John logged 9080 miles.

Last workout 10 months ago. Help get them back on track!

  • 0 miles
  • 0:00 time
  • 0 calories
  • 0 workouts
  •  
  • This Week time period

Entries

  1. VELO
    good 2011 Apple Pie Criterium - M3... 18.1 mi 00:44 24.9mph pace

    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

  2. VELO
    alright Warmup for Apple Pie Crit 10 mi 00:30 20.0mph pace

    Warming up. Mostly LE, but a few minutes ME.

  3. 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.

  4. 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

  5. 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

  6. 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.

  7. 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.

  8. 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.

  9. 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

  10. 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.

  11. 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.

  12. 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

  13. 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 miles

    Tsunami coming from 8.9... read more

  14. 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.

    http://connect.garmin.com/act... read more

  15. 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

  16. 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

  17. 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

  18. VELO
  19. 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.

  20. 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.