John R.
Web:
Site:
http://pencoyd.com/clock/
Miles:
4783 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. VELO
    goodDV Camp out and back to King ... – 37.7 mi / 02:20 16.1mph pace

    Second day of Dolce Vita camp. Beautiful sunny weather, with a bit of a chill to start.

    Rolled out closer to 9:30am, heading west. At the top of the brutal 1.6 mile climb up Skaggs Canyon Road (which I led), we regrouped and then headed out Tin Barn R... read more

    2 days ago
  2. John R.'s Photo John R. VELO
    goodDV Camp to Point Arena – 83.38 mi / 04:45 17.6mph pace

    Drove up to western Sonoma County on Friday night for Dolce Vita training camp, staying at this remote but gorgeous place (http://www.vrbo.com/241448).

    Rainy day, with some clear moments, but generally wet. Wore my commuting rain jacket and was glad t... read more

    3 days ago
  3. John R.'s Photo John R. RUN
    goodResting Metabolic Rate testin... – 1.5 mi / 00:20 13:20 pace

    First visit of three to SF State Exercise Physiology lab as part of a calorie study. No food or caffeine for 3 hours before, and no hard exercise for 24 hours before (intervals previous morning = borderline?).

    Wired up with an EKG, and breathing throu... read more

    5 days ago
  4. John R.'s Photo John R. VELO
    goodPolo Fields (intervals) – 27.4 mi / 01:35 17.3mph pace

    Weather turned out dry and beautiful, so headed to Polo Fields. Ben joined me; Gleeco couldn't. 33 minutes warming up to Polo Fields and doing some gentle paceline (20-21mph) with Ben, with one bleacher-length sprint to get heart started.

    First 3K int... read more

    6 days ago
  5. John R.'s Photo John R. FIT
    goodTennis – 00:30

    Evening hitting with B.

    Didn't hurt myself, so it's all good. But still expect some soreness from unused muscles.

    7 days ago
  6. John R.'s Photo John R. RUN
    alrightGolden Gate Park mileage – 6 mi / 00:44 07:15 pace

    Woke up super early, before the alarm, and ran out to the ocean and back. Some stomach problems, but OK for 4th or 5th run of the year. I'm in for Alcatraz on May 2, so have to mix in more running than the last few months.

    7 days ago
  7. John R.'s Photo John R. VELO
    goodEarly Bird Criterium, race 5,... – 18 mi / 00:43 25.3mph pace

    Last Early Bird crit, this time for points.

    WARMUP
    Warmed up for 30:30 on the trainer, average HR 147, peak HR 165. Wore shorts, sleeveless tank, DV jersey, and arm warmers (which I grabbed at the last minute... glad I did).

    COURSE MAP
    http://maps.g... read more

    9 days ago
  8. John R.'s Photo John R. VELO
    goodTrainer (spinning) – 15 mi / 01:00 15.0mph pace

    Woke up early on Saturday morning and decided to get the workout in early, and reading The New Yorker. With enough sleep, it's a great start of the day.

    10 days ago
  9. John R.'s Photo John R. VELO
    goodTrainer – 18 mi / 01:00 18.0mph pace

    Couldn't decide if I was only going to take it easy on the trainer or not. I slept in a little bit late, so considered only going 30 minutes. Read some of the paper and listened to NPR, but when the pledge drive started, switched to The Who. And that g... read more

    12 days ago
  10. John R.'s Photo John R. VELO
    goodPolo Field (intervals) – 27 mi / 01:26 18.9mph pace

    Dry morning, so got out to Polo Fields for some laps.

    33:46 warmup, mostly doing 20-21mph on my own, with a few bleacher-length surges to up the HR over 155.

    Then 4 x 3 laps, one more than normal, with a lap in between... except between 3rd and 4th, ... read more

    13 days ago
 

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