Tuesday Feb 28 |
 | Cycling (2-way commute) 2:05:20 [2]29.0 mi (4:19 / mi) | |
| slept:6.0 |
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| Swimming 30:00 [3]1.9 km (15:47 / km) | |
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Monday Feb 27 |
| Cycling (2-way commute) 2:03:10 [2]29.0 mi (4:14 / mi) | |
| slept:7.0 weight:169.5lbs shoes: Conti GP 3K tire, rear wheel |
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| Swimming 30:00 [2]1.8 km (16:40 / km) | |
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| Weights/Machines 20:00 [3] | |
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| 5 x 10 x [ Nautilus Nitro Plus: Legs (460 lb press, 230 lb extensions, 210 lb curls). |
Saturday Feb 25 |
| Running race 25:00 [4]4.0 mi (6:14 / mi) vdot: 52.4 | |
| ahr:161 max:164 slept:7.0 shoes: Asics Gel-DS Racer VII |
| NYRR Al Gordon Snowflake 4-Mile race in the Central Park. Legs feel tired - no rest day before the race. It was hard to push my HR up. |
| Running warm up/down 12:00 [2]1.5 mi (7:59 / mi) | |
| shoes: Asics Gel-DS Racer VII |
| Before and after the race |
Friday Feb 24 |
| Cycling (2-way commute) 2:09:40 [2]29.4 mi (4:23 / mi) | |
| slept:5.0 weight:172lbs shoes: Conti GP 3K tire, rear wheel |
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| Swimming 30:00 [2]1.8 km (16:40 / km) | |
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Thursday Feb 23 |
| Cycling (2-way commute) 2:03:40 [2]29.0 mi (4:15 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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| Swimming 30:00 [3]1.8 km (16:40 / km) | |
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Wednesday Feb 22 |
| Cycling (2-way commute) 2:01:20 [2]29.0 mi (4:11 / mi) | |
| slept:6.0 shoes: Conti GP 3K tire, rear wheel |
| Picked pace during evening commute home while I and some pro-like dude chased each other from 56 street in Manhattan along the West side and over the Brooklyn bridge. |
| Swimming 30:00 [2]1.8 km (16:40 / km) | |
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Tuesday Feb 21 |
| Cycling (2-way morning commute) 1:57:10 [2]27.2 mi (4:19 / mi) | |
| slept:6.0 shoes: Conti GP 3K tire, rear wheel |
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| Swimming 30:00 [3]1.8 km (16:40 / km) | |
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| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming |
Monday Feb 20 |
| Cycling (2-way morning commute) 1:54:20 [2]26.8 mi (4:15 / mi) | |
| weight:168lbs shoes: Conti GP 3K tire, rear wheel |
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| Swimming 1:00:00 [2]3.5 km (17:09 / km) | |
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| Just few people showed up because of the holiday - a rare opportunity to swim as long as I wanted |
| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming |
Sunday Feb 19 |
| Running warm up/down 36:20 [1]4.0 mi (9:05 / mi) | |
| shoes: New Balance 2001 |
| Warm up/down and between intervals |
| Running intervals 36:21 [4]6.0 mi (6:03 / mi) | |
| ahr:162 max:166 shoes: New Balance 2001 |
| 6 x 1600m track intervals with 400m jogging @ 2:40-3:00 between. Splits: 6:06, 6:02, 6:05, 6:04, 6:06, 5:58. Colder than yesterday - 20F, but not that windy - just 17mph. Wormed up toward the end of workout. Tune of the run - Never Die by Yngwie Malmsteen. |
Saturday Feb 18 |
| Running 1:12:10 [3]10.0 mi (7:12 / mi) | |
| ahr:145 max:155 shoes: New Balance 2001 |
| Along the shore. Chilly and wind up to 42 mph. |
Friday Feb 17 |
| Cycling (2-way morning commute) 1:49:30 [2]26.6 mi (4:06 / mi) | |
| slept:5.0 |
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| C • Димка, привет. 2 |
| Swimming 35:00 [3]2.1 km (16:40 / km) | |
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| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming |
Thursday Feb 16 |
| Cycling (2-way morning commute) 1:58:15 [2]26.6 mi (4:27 / mi) | |
| weight:167lbs |
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| Swimming 30:00 [3]1.8 km (16:40 / km) | |
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| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming |
Wednesday Feb 15 |
| Running 19:20 [2]2.5 mi (7:43 / mi) | |
| shoes: New Balance 2001 |
| To gym and back home. |
| Running tempo (Treadmill, 2% incline) 18:46 [4]3.0 mi (6:14 / mi) | |
| ahr:160 max:164 shoes: New Balance 2001 |
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| Weights/Machines 30:00 [3] | |
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| 5 x 10 x [ Nautilus Nitro Plus: Legs (460 lb press, 230 lb extensions, 210 lb curls) + abs |
Tuesday Feb 14 |
| Running 19:40 [2]2.5 mi (7:51 / mi) | |
| shoes: New Balance 2001 |
| To gym and back home. |
| Running (Treadmill, 2% incline) 45:00 [2]6.0 mi (7:30 / mi) | |
| max:146 shoes: New Balance 2001 |
| Another boring run on a treadmill... |
Monday Feb 13 |
| Running 19:10 [2]2.5 mi (7:40 / mi) | |
| shoes: New Balance 2001 |
| To gym and back home. No biking today - streets are too messy after the snowstorm. I'm not taking chances this season... |
| Running (Treadmill, 2% incline) 30:00 [2]4.0 mi (7:30 / mi) | |
| shoes: New Balance 2001 |
| Very boring. |
| Weights/Machines 25:00 [3] | |
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| 5 x 10 x [ Nautilus Nitro Plus: Legs (460 lb press, 230 lb extensions, 210 lb curls). |
Saturday Feb 11 |
| Running long 2:42:40 [3]22.0 mi (7:24 / mi) | |
| ahr:147 max:159 shoes: New Balance 2001 |
| Morning run along the shore. Tune of the run - Conquistador (part II) by Juno Reactor. Feeling strong - it looks like Eddie's mayo still works since last Saturday's run :) |
Friday Feb 10 |
| Cycling (2-way morning commute) 1:56:45 [2]26.6 mi (4:23 / mi) | |
| slept:5.5 |
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| Swimming 30:00 [2]1.8 km (16:40 / km) | |
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Thursday Feb 9 |
| Cycling (2-way morning commute) 1:56:30 [2]26.6 mi (4:22 / mi) | |
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| Swimming 30:00 [2]1.8 km (16:40 / km) | |
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Wednesday Feb 8 |
| Cycling (2-way morning commute) 1:54:10 [2]26.6 mi (4:17 / mi) | |
| slept:6.0 weight:167.5lbs |
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| Swimming 32:00 [2]2 km (16:00 / km) | |
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| Running tempo 39:51 [4]6.0 mi (6:39 / mi) | |
| ahr:159 max:165 shoes: New Balance 2001 |
| After bike along the shore. |
| Running warm up/down 30:50 [2]4.0 mi (7:41 / mi) | |
| shoes: New Balance 2001 |
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| C • New Balance 2001 6 |
Tuesday Feb 7 |
| Cycling (2-way morning commute) 2:03:10 [2]26.6 mi (4:38 / mi) | |
| slept:6.0 |
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| Swimming 45:00 [2]2.6 km (17:18 / km) | |
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Monday Feb 6 |
| Cycling (2-way morning commute) 1:53:55 [2]26.6 mi (4:17 / mi) | |
| weight:170lbs |
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| Swimming 37:00 [3]2.4 km (15:25 / km) | |
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| Running warm up/down 31:10 [2]4.0 mi (7:48 / mi) | |
| shoes: New Balance 2001 |
| To/from gym |
| Weights/Machines 25:00 [2] | |
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| 4 x 10 x [ Nautilus Nitro Plus: Legs (440 lb press, 230 lb extensions, 210 lb curls). |
Saturday Feb 4 |
| Running long 2:15:26 [2]18.0 mi (7:32 / mi) | |
| ahr:143 max:149 shoes: New Balance 2001 |
| Early morning run along the shore. Tune of the run - Motherless Child by Yngwie Malmsteen. |
Friday Feb 3 |
| Cycling (2-way morning commute) 2:04:20 [1]26.6 mi (4:40 / mi) | |
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| Rainy and windy. |
| Swimming 30:00 [2]1.9 km (15:47 / km) | |
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Thursday Feb 2 |
| Cycling (2-way morning commute) 1:52:20 [2]26.6 mi (4:12 / mi) | |
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| Swimming 30:00 [3]2 km (15:00 / km) | |
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Wednesday Feb 1 |
| Cycling (2-way morning commute) 1:50:40 [2]26.6 mi (4:09 / mi) | |
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| Swimming 33:00 [3]2.1 km (15:43 / km) | |
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| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming |
| Running warm up/down 28:10 [2]3.5 mi (8:02 / mi) | |
| ahr:134 shoes: New Balance 2001 |
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| Running tempo 39:36 [4]6.0 mi (6:35 / mi) | |
| ahr:157 max:164 shoes: New Balance 2001 |
| Along the shore. |