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: Weather turned out dr...

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  • 27 miles
  • 01:35 time
  • 17.3 pace
  • 1210 calories
  •  
  •  
  • 0 ft climb
  • 174 max hr
  • 136 avg hr
    • Currently 4/5 Effort.
    effort 4/5
good Polo 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 interval: 4:53 with Ben taking lead a couple of times in first 2 laps, and dropping off near end of 2nd lap. Avg HR 161
3 minute rest lap, eating a gel
Second 3K interval: 4:55 with me leading entire interval. Avg HR 164
2:33 rest lap
Third 3K interval: 4:55 with leading entire interval, and sprinting against Ben for the last 150 meters. Avg HR 165.

(Note: I better measure the 3K distance, because 4:53 is only 22.9mph or 36.9kph, and I'm seeing 24-25mph most of the time on my computer, with only occasional flashes of 23 at the slowest.)

41:20 of warmdown and then riding to work around the city. During warmdown at Polo Fields, tried to do a lap of high cadence spinning, but calves started to cramp, so gave up that idea quickly.

RunKeeper GPS is still interesting, but not quite accurate: http://bit.ly/b1uvfh

about 2 years ago

Gear
Effort
  • Currently 4/5 Effort.
Weather
Calories
1210