- Site:
- http://pencoyd.com/clock/
- Miles:
- 9080 total / 0 in 2012
- Goal:
hold off the aging process, measured by race times year over year.
John R. rode: Rainy morning, so on ...
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- 15 miles
- 00:50 time
- 18.0 pace
- 643 calories
- details
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, 40 seconds off
25 seconds on, 35 seconds off
30 seconds on, 30 seconds off
25 seconds on, 35 seconds off
20 seconds on, 40 seconds off
15 seconds on, 45 seconds off
20 seconds on, 40 seconds off
25 seconds on, 35 seconds off
30 seconds on, 30 seconds off
At highest gear on Klein, but could still spin super high cadence when sprinting, so resistance on trainer not quite high enough. Still, burned out my legs pretty well all the same. I couldn't stand and spin at top speed the entire period: had to sit down.
- Gear
- Weather
