Long Run Thursday. Well, "long" is a relative term. Ran from the house out to Westminster Hills after work. Did this one EN style.
25' Easy
15' Marathon Pace
10' Easy
2x10'(5') Half Marathon Pace
7' Easy
Ended up with 10.4 miles in 1:27 for a ~8:20 average pace. Considering that I spent over 40 minutes jogging easy, I'm really happy with that average. Lots of hills on this run, so I couldn't use pace to judge the effort, I went off heart rate and perceived effort. I went a little harder than called for on the 'efforts', but it's what felt right at the time. I figure as long as I'm recovering, harder is better.
Kia Kaha
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2013
Bike Test 170 watts for 20 minutes
Run Test Sept F4 4miler 30:30 VDOT = 41
Bike Test Jan 2014 - 20min TT at Rally 193Watts
FTP = 180Watts
Run Test Jan 2014 - 4miler 29:25 - VDOT = 43
Run Test Sept F4 4miler 30:30 VDOT = 41
Bike Test Jan 2014 - 20min TT at Rally 193Watts
FTP = 180Watts
Run Test Jan 2014 - 4miler 29:25 - VDOT = 43
About Me
2011
Indoor 5k test 1/8 22:10 VDOT = 44
Indoor 5k test 1/17 21:20 VDOT= 46
Indoor FTP test 2/9 220 Watts
Indoor 5k test 2/11 20:29 VDOT = 48
Indoor 20 min TT 3/4 236 Watts
Indoor 5k test 3/12 19:58 VDOT = 50
Dash and Dine #1 4/11 20:58
Dash and Dine #2 4/18 20:33
Outdoor FTP test (42min) 4/23 231 Watts
Earth day 5k 5/1 20:13
Barking Dog Du (5/8 Cherry Creek)
Summer Open (5/22 Longmont)
7 of 34 in AG, 38 of 363 overall (221 watts on bike)
Boulder Sunrise Oly (6/4)
5430 Sprint (6/19)
Ironman CdA (6/26 Coure D'Alene) 11:23
Indoor 5k test 1/17 21:20 VDOT= 46
Indoor FTP test 2/9 220 Watts
Indoor 5k test 2/11 20:29 VDOT = 48
Indoor 20 min TT 3/4 236 Watts
Indoor 5k test 3/12 19:58 VDOT = 50
Dash and Dine #1 4/11 20:58
Dash and Dine #2 4/18 20:33
Outdoor FTP test (42min) 4/23 231 Watts
Earth day 5k 5/1 20:13
Barking Dog Du (5/8 Cherry Creek)
Summer Open (5/22 Longmont)
7 of 34 in AG, 38 of 363 overall (221 watts on bike)
Boulder Sunrise Oly (6/4)
5430 Sprint (6/19)
Ironman CdA (6/26 Coure D'Alene) 11:23
2010
Hay Stack Mtn TT (4/16/10)- 223Watts, 27:30, 12.1 miles (downhill race :) ) 2nd (of 24 in Citizens Div)
Dash & Dine #2 (4/20/10) - 5k, Coot Lake, 20:35, 4th in 40-49, 10th (of 99) overall
Earth Day 5k (4/25/10) - 5k @ CU Research Park 20:12
Summer Open Sprint Tri (5/23/10) - Union Res, Longmont; 3rd in AG (of 38), 22nd of 356
Boulder Sunrise Sprint (6/5/10) - Boulder Res, 1st place overall (of 176)
5430 Sprint Tri (6/20/10) - Boulder Res: 3rd in 40-44 AG (of 140), 34th Overall (of 1282)
Buffalo Springs 1/2 IM - (6/27/10) Lubbock; 5:00:00 PR for the course. 20th in AG (of 116), 112th of 614 men
Boulder Peak (7/11/2010) 11th in AG (of 163), 76th Overall (of 1412)
Boulder 70.3 (5430 LC) (8/8/10) - Boulder Res 4:44 (10th in age group)
IM Canada (8/29/10) - Penticton, BC ouchie....11:05
Something something sprint in Lafayette, 5th overall
IM Arizona (11/20) DNF
Dash & Dine #2 (4/20/10) - 5k, Coot Lake, 20:35, 4th in 40-49, 10th (of 99) overall
Earth Day 5k (4/25/10) - 5k @ CU Research Park 20:12
Summer Open Sprint Tri (5/23/10) - Union Res, Longmont; 3rd in AG (of 38), 22nd of 356
Boulder Sunrise Sprint (6/5/10) - Boulder Res, 1st place overall (of 176)
5430 Sprint Tri (6/20/10) - Boulder Res: 3rd in 40-44 AG (of 140), 34th Overall (of 1282)
Buffalo Springs 1/2 IM - (6/27/10) Lubbock; 5:00:00 PR for the course. 20th in AG (of 116), 112th of 614 men
Boulder Peak (7/11/2010) 11th in AG (of 163), 76th Overall (of 1412)
Boulder 70.3 (5430 LC) (8/8/10) - Boulder Res 4:44 (10th in age group)
IM Canada (8/29/10) - Penticton, BC ouchie....11:05
Something something sprint in Lafayette, 5th overall
IM Arizona (11/20) DNF
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