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: Dry morning, so got o...

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  • 27 miles
  • 01:26 time
  • 18.9 pace
  • 1094 calories
  •  
  •  
  • 0 ft climb
  • 175 max hr
  • 142 avg hr
    • Currently 4/5 Effort.
    effort 4/5
good Polo 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, where I did 2 laps.

1) 4:54 for avg HR 167 / 2:50 rest; ate a gel
2) 4:54 avg HR 164 / 2:27 rest
3) 4:55 avg HR 165 / 5:44 rest ... met up with Gleeco and did 2 laps rest
4) 4:46 avg HR 164 ... trading leads with Gleeco

21:35 warmdown, including some high-cadence spinning.

These times are best yet.

142 avg HR / 175 avg HR

about 2 years ago

Gear
Effort
  • Currently 4/5 Effort.
Weather
Calories
1094