Saturday, November 30, 2013


Robert Hess

-------- Original message --------
From: Robert <>
Date: 11/28/2013 15:12 (GMT-05:00)


Tuesday, July 31, 2012


Did a quick easy run at 6am. 8.37 miles 1:05 a few hills about 500 ft climbing. Felt good after a day off. Had a big finish to last week. Fri- ran 17.50 miles. Sat- biked 80.13 miles and Sunday recovery rise of 44 miles

On my way!


Saturday, May 12, 2012



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Saturday, August 14, 2010

First Century

Did my first Century today in 5:32. I need to make 100 miles a regular ride. Built allot of mental toughness today. Rode the all but 9.5 miles alone and no music. At mile 52ish I hit Rock Hall and the wind was bad thru mile 84. At mile 70 my legs got tight great Pain!! Remember 64 is my longest ride ever And that was last Aug. At about mile 74 I worked it out and felt great (legs still screaming till mile 100) and was like a horse going to the barn !!! Way to early. At 88 I realized the barn was still a long way out. It was tough to stay focused and keep the pace. I did pass a several bikers in the beginning before mile 26 and end of the the ride, witch did help.

Hooked up with a guy that was finishing the 62 mile ride about eight miles out and we work together to the end.

In conclustion I can wait to do it again!!

This course was great. Great roads and no traffic.


Sunday, May 9, 2010

May 3-9 2010

Good training week..... ran - biked - and swim ever day this week.
Yesterday biked 16 miles and ran. Today ran 13.33 miles in the 20 mph

Topped it of with A great mothers day with wife and kids!!

Going to have a ROK'en week this week.


Tuesday, May 4, 2010

Fallston Duatfhlon

Did the Fallston duathlon Sunday 5/2/10. Had a good race. 1:41:24. Missed placing by
45 sec. I could have made that up on the bike. Looking back I did not let
the line out on the ride like I should / could have. Had way to much in the
reserve when then race was done. Ok first race of the season .... Now we can
tune it up! 

Sunday, April 25, 2010

Day of Recover

Did an easy 3 mile recovery run, one mile of steps and an easy 500
meters in the lap pool. This week I will workout every day. I have
the Fallston duathalon this coming Sunday. 5k run,
16 mile bike on the hills of harford county followed with another 5k

First race of the season and would like to beat last years time.