Peter V
Legs felt heavy from the biking this weekend but four of the six intervals were on pace. I walked the rest intervals.
- Site:
- http://www.petervcook.com
- Miles:
- 2080 total / 480 in 2012
- Goal:
Bike from D.C. to Pittsburgh in a week
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Entries
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RUN
good 6 × 800m with 1:30 RI 4.7 mi 00:39 08:24 pace
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VELO
Horsey Hundred - Sunday 50 50 mi 03:38 13.8mph pace
Second longest bike ride for me, following yesterday's 51. We took a little more time at the rest stops for a total time from start to finish at 4:30. Was pretty happy with today's pace. My GPS was... read more
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VELO
good Horsey Hundred - Saturday 51 51.1 mi 03:44 13.7mph pace
My farthest bike ride by 15 miles. Including stops the total time was 4:15. This ride included my 3 fastest mile splits (under 3 minutes each). GPS died after 3 hours but I was pretty sure that wa... read more
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RUN
good Coldstream 8 8.05 mi 01:05 08:03 pace
Longest run so far this year. Hit a wall at mile 5 and never did get back on pace. I didn't want to push it too hard with two 50 mile bike rides planned for the weekend. Temps in the low 80°s
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RUN
good Home to Shetlands to Tuscany ... 6 mi 00:47 07:47 pace
1 Mile Warmup and 1 Mile Cooldown included, so 4 hard miles
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RUN
good 10 x 400m with 1:30 RI 4.17 mi 00:38 09:10 pace
Morning run, managed to do all 10 laps under my target pace of 1:35 thanks to walking the rest intervals.
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VELO
great Maurice K. Goddard State Park... 22.67 mi 02:27 9.2mph pace
With Jen and her parents. What a fun ride, the hills are rolling and short making for some fun downhills and not-too-hard of climbs.
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RUN
good 3.81 mi 00:32 08:23 pace
Kind of wandered my way around. I forget how much harder running on grass is.
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RUN
great Home to Shetlands to Tuscany ... 6.09 mi 00:47 07:43 pace
A pre-work run on a foggy morning. Tacked on a little extra in the neighborhood to ensure I hit the 6 mile mark.
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VELO
great Bike with Jen 32.05 mi 02:20 13.8mph pace
Biked from house out Royster, Briar Hill, Bryan Station, Muir Station, Briar Hill Royster and back home
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RUN
great 7 Miles from Home 6.97 mi 00:56 08:03 pace
Pretty far for a mid week run, but it has a lot of easy laps. The training run today called for
1 mile warmup,
1 mile at short tempo (7:15),
1 mile easy,
1 mile short tempo
1 mile easy,
1 mile s... read more -
RUN
1600m, 1200m, 800m, 400m with... 4.29 mi 00:36 08:29 pace
First interval run of the year, I forgot how hard those were. I should have put my heart rate monitor on. Warmup, 6:42, 4:57 (6:36 pace), 3:21 (6:43), 1:34 (6:19), Cool down.
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RUN
good 7 Miles from Home 6.93 mi 00:54 07:50 pace
Snuck in 7 miles between a UK baseball game and the Derby. Kind of hot, after an ok start I faded like Bodemeister
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RUN
good Arboretum 4.97 mi 00:39 07:51 pace
1 mile warm up, 3 miles at Short Tempo pace (7:17), 1 mile cooldown. Ran hard and had some soreness afterwards
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RUN
Liberty Trail+ 3.09 mi 00:23 07:34 pace
Tried running before work, instead of after, pretty good results and fine weather.
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VELO
good Home to Smashing Tomato to Cu... 5.5 mi 00:25 13.2mph pace
Why drive when you can bike in about the same time?
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RUN
good Arboretum 5.94 mi 00:46 07:41 pace
3 laps around the Arboretum. Longest run in a while, went well but not enough people to pass so a bit slower time.
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RUN
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VELO
good Red Bud Ride – 38 miles 36.45 mi 03:04 11.9mph pace
My longest ride by 12 miles! Time doesn't count two stops, and was a little late starting the watch a couple times. Had a great time on the ride.
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RUN
great Liberty Trail 2.65 mi 00:20 07:41 pace
Short little run to save energy for Saturday's big ride.
