Aaron Toponce atoponce

Gel Nutritional Facts

Sample	Requestor	Date	Serving	Actual	Serving Diff.	Label kCal	Actual kCal	kCal Diff.	Label CHO	Actual CHO	CHO Diff.
Gu Chocolate Outrage	Jason Koop	2024-05-29	32g	32g	0%	100	113	+13%	21g	24g	+14%
Gu Strawberry Banana	Brady Burgess	[2024-06-04](https://www.irunfar.com

Name	Miles	Grade %	Notes
Beaver Creek	15.75	-2.67	No shoulder. Busy road.
Big Cottonwood	16.85	-5.38
City Creek	7.39	-4.34	[Road closed from site #16 until Jan 2027](https://www.slc.gov/utilities/city-creek-canyon

I didn't hit my goal of 1:25, but I knew that was very likely out of reach. But 1:28 felt very much within grasp. First, some stats:

Overall: 66/2797
Male: 57/1178
Male 45-59: 3/137
Male Masters: 11/512

I got up at 3:30 in the morning to have two slices of toast and make 500 mL of coffee. I took 1,000 mg of acetaminophen before heading out the door to make sure it was in my system before starting the race. When I got to the start line about 6 AM, I had a full banana and called it good on nutrition. I had a Maurten 100 gel with me for mile 8 as a safety net.

I started the first 4.4 miles to the spillway with the 1:30 pacer. It's very flat so I knew if I stuck with him, provided my HR and power weren't going into Z4, I would be okay. That seemed to pay off. The goal was to average 6:50 for those first 4.4 miles, and I averaged 6:51. Right on target.

Paces running 10×3' intervals @ 5K-10K pace with 3' recovery between intervals on the same route.

Pace is min/km. Lower pace difference is better.

Interval	9/23 Pace	4/24 Pace	Pace Diff
1	4:22	4:05	-0:17
2	4:20	3:59	-0:21
3	4:15	4:01	-0:14
4	4:16	3:53	-0:19

	# filename: dh-kex bit sizes
	./openssh-2.9.9p1/moduli: 1023,1534,2046,3190,4094
	./openssh-2.9.9p2/moduli: 1023,1534,2046,3190,4094
	./openssh-3.0.1p1/moduli: 1023,1534,2046,3190,4094
	./openssh-3.0.2p1/moduli: 1023,1534,2046,3190,4094
	./openssh-3.0p1/moduli: 1023,1534,2046,3190,4094
	./openssh-3.1p1/moduli: 1023,1534,2046,3190,4094
	./openssh-3.2.2p1/moduli: 1023,1534,2046,3190,4094
	./openssh-3.2.3p1/moduli: 1023,1534,2046,3190,4094
	./openssh-3.3p1/moduli: 1023,1534,2046,3190,4094

	> deck
	[
	1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11,
	12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22,
	23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33,
	34, 35, 36, 37, 38, 39, 40, 41, 42, 43, 44,
	45, 46, 47, 48, 49, 50, 51, 52
	]

	> shuffle.mongean(deck

	#!/usr/bin/env zsh
	#
	# Usage: genpass-apple [NUM]
	#
	# Generate a password made of 6 pseudowords of 6 characters each
	# with the security margin of at least 128 bits.
	#
	# Example password: xudmec-4ambyj-tavric-mumpub-mydVop-bypjyp
	#
	# If given a numerical argument, generate that many passwords.

	#!python3

	gpus = 12 # rtx 4090
	rate = 164.1 * 10*9 gpus # md5
	mins = 60 # seconds
	hours = 3600 # seconds
	days = 86400 # seconds
	weeks = 86400 * 7 # seconds
	months = 86400 * 30 # seconds
	years = 86400 * 365.25 # seconds

	> const Chaocipher = require('./chaocipher.js')
	undefined
	> const left = "HXUCZVAMDSLKPEFJRIGTWOBNYQ"
	undefined
	> const right = "PTLNBQDEOYSFAVZKGJRIHWXUMC"
	undefined
	> const pt = "WELLDONEISBETTERTHANWELLSAID"
	undefined
	> const cipher = new Chaocipher(left, right)
	undefined