9/12: 13.61 mile ride, 54:42, 14.9 mph, avg HR probably about 120, max HR prob. 149. Had some inflated heart rates the first few miles due to chest strap not being moist enough.
9/15: 3.09 miles, 27:58, pace 9:02, splits 9:25, 8:41, 8:56. Avg HR 136, max 154.
9/17: 5k race. Warmed up 0.7 miles. Time: 22:29, splits 6:46, 7:18, 7:45 (most of the uphill part), with last 1/10th at a 5:57 pace. Avg HR 162, max 173. Beat my time from last year by 9 seconds, but then I had run a race earlier in the morning, so I would say I'm definitely not in as good a shape as this time last year. Injuries and work have taken their toll on my training frequency lately.
9/20: 5 miles, 44:56, 8:59 pace, splits 9:27, 9:04, 8:52, 8:51, 8:39. Avg HR 142, max 166.
9/21: rode 12.48 miles, 56:54, 13.2 mph, avg HR 104, max 128.
9/22: rode 7.02 miles, 27:10, 15.5 mph, HR data screwed up but obviously this is a pretty good pace and I'm sure the average was over 120.
9/23: 5 miles, 49:14, 9:50 pace. Avg HR 132, max 164. Did sprints sandwiched between a long warm-up and cool-down. Did 8 intervals of between .1 and .15 miles, with max speed of 14.2 mph and overall paces ranging from 5:27 to 6:59.
9/24: 5k race, 22:24, splits of 7:11, 7:18 and 7:28, with last 1/10th at 6:31 pace. Avg HR 157, max 167. I set my PR of 21:40 on this course last year, so I'm definitely lagging behind last year's fitness levels at this time. However, barring injury, I have high hopes of getting a time under 22 next month.
9/25: 4 mile trail race, very hilly course and the weather was HORRIBLE--poured down rain the whole time, and as a result the course was extremely slick with several places where we had to cross a creek. My shoes also came untied twice. Not surprisingly, my time was 34:17, over 4 minutes more than my fastest time at this distance. I think a good time for me on this course would have been about 32, but that would have required better conditions and for me to be in the kind of shape I was in this time last year. On to better things next weekend!