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: 4x Conzulman hill rep...

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.

Sign Up
  • 26 miles
  • 01:45 time
  • 14.9 pace
  • 1181 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
good Conzulman repeats 26 mi 01:45 14.9mph pace

4x Conzulman hill repeats with Greg

30+ minute warmup, 147 HR avg
8:29 up front side of Conzulman, 169 HR avg
6:19 down
9:38 up back side, standing up, 164 HR avg
4:33 down
9:20 up back side, 162 HR avg
5:23 down
9:02 up back side, 164 HR avg (with 6x 30 seconds surge)
~20 minute warmdown

Avg HR 146
Peak HR 176
Z4 152-171 = 50:04, avg HR 163

over 3 years ago

Calories
1181