Friday Feb 29 |
 | Swimming 41:10 [2] 2.2 km (18:43 / km) | |
| rhr:50 slept:5.0 |
| 400, 4x200, 4x100, 200 drills, 400 paddles. Took it easy - need more sleep |
| Cycling (2-way commute) 2:08:10 [2] 29.0 mi (4:25 / mi) | |
| shoes: Conti 4-S, rear wheel |
| Front wind @ 20+ mph both ways. |
Thursday Feb 28 |
| Cycling 2:08:35 [3] 29.0 mi (4:25 / mi) | |
| shoes: Conti 4-S, rear wheel |
| 16F and front wind up to 35 mph during my morning commute. |
| Swimming 25:50 [2] 1.6 km (16:09 / km) | |
| slept:5.5 |
| 1000, 200 drills, 400 paddles (5:50). |
Wednesday Feb 27 |
| Cycling (2-way commute, SS) 2:21:45 [2] 34.0 mi (4:09 / mi) | |
| slept:4.5 shoes: Conti 4-S, rear wheel |
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| Swimming 35:15 [3] 2.2 km (16:01 / km) | |
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| 400 warm-up, 6x200 (3:02//0:28), 200 drills, 400 paddles |
Tuesday Feb 26 |
| Swimming 44:10 [3] 2.8 km (15:46 / km) | |
| slept:6.5 weight:168lbs |
| 400 warm-up, 6x100 (1:28/0:12), 4x200 (3:02//0:28), 4x100 (1:28/0:12), 200 drills, 400 paddles. Water was a bit cooler than yesterday (85F). Drank one bottle of water, but still was down ~2 pounds after the workout. |
| Cycling (2-way commute, SS-M) 2:03:10 [3] 29.0 mi (4:14 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Monday Feb 25 |
| Cycling (2-way commute, SS-E) 2:01:50 [3] 29.0 mi (4:12 / mi) | |
| slept:6.0 weight:170lbs shoes: Conti 4-S, rear wheel |
| Couldn't go for a run at the Central Park at noon - too busy day at work. Pushed hard on my way home to make it up... |
| Swimming 35:10 [3] 2.2 km (15:59 / km) | |
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| 400 warm-up, 6x200 (3:00/0:30), 200 drills, 400 hand paddles. |
Friday Feb 22 |
| Swimming 35:20 [3] 2.2 km (16:04 / km) | |
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| 400 warm-up, 6x200 (2:58/0:32), 4x100 (1:30/0:10), 200 drills. Skipped cycling today - snow was too deep early morning even for my mtrn bike. |
Thursday Feb 21 |
| Cycling (2-way commute, SS) 2:02:40 [3] 29.0 mi (4:14 / mi) | |
| shoes: Conti 4-S, rear wheel |
| No luck with swimming today - life guard was too late... |
Wednesday Feb 20 |
| Swimming 47:15 [3] 3 km (15:45 / km) | |
| slept:6.0 weight:170lbs |
| 400 (6:15), 5x100(1:32/0:8), 5x200(3:02/0:28), 5x100(1:32/0:8), 200 drills, 400 hand paddles. |
| Cycling (2-way commute, SS) 2:01:20 [3] 29.0 mi (4:11 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Tuesday Feb 19 |
| Swimming 36:40 [3] 2.2 km (16:40 / km) | |
| rhr:49 slept:7.0 weight:170lbs |
| 400 m warm-up, 4x100 m (1:28/0:12), 4x200 (3:05/0:25), 200m drills, 400 hand paddles |
| Running warm up/down 7:25 [2] 1.0 mi (7:25 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running tempo (Progression run+hills) 1:01:56 [4] 9.0 mi (6:53 / mi) +170m 4:02 / km | |
| ahr:148 max:163 shoes: Puma Complete Road Racer |
| Central Park loop + 5 x N hills (~4:00 up/dn). 40F, SW wind @ 23 mph. |
| Cycling (2-way commute) 2:03:20 [2] 29.0 mi (4:15 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Sunday Feb 17 |
| Running warm up/down 23:50 [1] 3.0 mi (7:56 / mi) | |
| shoes: Polo Sport X-67 II |
| To/from track + jogging between intervals |
| Running intervals 15:59 [4] 3.0 mi (5:20 / mi) | |
| ahr:153 max:161 shoes: Polo Sport X-67 II |
| Fort Hamilton track. 12x400m with 200m jogging (~80) between: 80, 80, 78, 81, 79, 80, 81, 82, 81, 81, 79, 77. 40F, SE wind @ 15 mph. |
Friday Feb 15 |
| Swimming 40:45 [3] 2.5 km (16:18 / km) | |
| |
| 1 km; 4x200m (3:05/0:25); 200m drills; 500m hand paddles (7:30). |
| Cycling (2-way commute, SS) 1:48:15 [3] 29.0 mi (3:43 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Thursday Feb 14 |
| Swimming 23:35 [2] 1.4 km (16:51 / km) | |
| rhr:46 slept:6.5 weight:170lbs |
| 400 m warm-up, 4x100 m (1:28/0:12), 200m drills, 400 hand paddles (5:45) |
| Running warm up/down 7:30 [2] 1.0 mi (7:30 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running (Progression run+hills) 50:22 [3] 7.2 mi (7:00 / mi) +140m 4:06 / km | |
| ahr:146 max:158 shoes: Puma Complete Road Racer |
| Central Park loop + 2 x N hills (~4:00 up/dn). 36F, WNW wind @ 20 mph. |
| Cycling (2-way commute, SS) 2:03:20 [3] 29.0 mi (4:15 / mi) | |
| shoes: Conti 4-S, rear wheel |
| front wind @ 25 mph in the morning and random accelerations in the evening. |
Wednesday Feb 13 |
| Swimming 41:40 [3] 2.6 km (16:02 / km) | |
| rhr:50 slept:6.5 weight:170lbs |
| 1 km incl. 7x100m (~1:28); 5x200m (3:02/0:28); 200m drills; 400m hand paddles (6:00). |
| Cycling (2-way commute, mtn, studs) 2:15:40 [3] 29.0 mi (4:40 / mi) | |
| |
| Rain and messy (ice/snow/water) streets during my morning commute. |
Tuesday Feb 12 |
| Swimming 29:20 [2] 1.8 km (16:18 / km) | |
| rhr:48 slept:7.0 weight:171lbs |
| 400 m warm-up, 4x200 m (3:02/0:28), 200m drills, 400 hand paddles (5:50) |
| Running warm up/down 7:30 [2] 1.0 mi (7:30 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running tempo (Progression run+hills) 58:35 [3] 8.4 mi (6:58 / mi) +160m 4:05 / km | |
| ahr:145 max:155 shoes: Puma Complete Road Racer |
| Central Park loop + 4 x N hills. 25F, SE wind @ 6 mph. |
| Cycling (2-way commute, mtn, studs) 2:15:10 [3] 29.0 mi (4:40 / mi) | |
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| Snow, ice, rain during my evening commute. |
Monday Feb 11 |
| Swimming 41:30 [3] 2.6 km (15:58 / km) | |
| slept:7.0 weight:171lbs |
| 1 km incl. 7x100m (~1:28); 5x200m (3:02/0:28); 200m drills; 400m hand paddles. |
| Cycling (2-way commute) 2:08:45 [2] 29.0 mi (4:27 / mi) | |
| shoes: Conti 4-S, rear wheel |
| The coldest day this season so far - 10F and front wind up to 40 mph during my morning commute. |
Saturday Feb 9 |
| Running intervals 16:34 [4] 3.0 mi (5:31 / mi) | |
| ahr:152 max:161 rhr:46 slept:8.0 shoes: Polo Sport X-67 II |
| Fort Hamilton track. 4x200m (~40), 2x400m (84, 82), 2x800m (2:57, 2:50), 2x400m (81, 80), 4x200m (~40) with same time and 1/2 distance jogging after each interval. 40F, SE wind @ 10mph. |
| Running warm up/down 27:10 [1] 3.0 mi (9:03 / mi) | |
| shoes: Polo Sport X-67 II |
| To/back and between. |
| Running drills 9:35 [2] 1.5 km (6:23 / km) | |
| shoes: Polo Sport X-67 II |
| 5 x 3 x 100 m |
Friday Feb 8 |
| Swimming 41:40 [3] 2.6 km (16:02 / km) | |
| |
| 1 km incl. 7x100m (~1:28); 5x200m (3:02/0:58); 200m drills; 400m hand paddles (6:00). |
| Cycling (2-way commute) 2:08:20 [2] 29.0 mi (4:25 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Thursday Feb 7 |
| Swimming 26:05 [2] 1.6 km (16:18 / km) | |
| rhr:46 slept:7.0 weight:170lbs |
| 400 m warm-up, 6x100 m (1:28/0:12), 200m drills, 400 hand paddles (6:00) |
| Running warm up/down 7:45 [2] 1.0 mi (7:45 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running tempo (Progression run+hills) 50:25 [3] 7.2 mi (7:00 / mi) +120m 4:08 / km | |
| ahr:145 max:158 shoes: Puma Complete Road Racer |
| Central Park loop + 2 x N hills . 48F, W wind @ 15 mph. |
| Cycling (2-way commute) 2:08:10 [2] 29.0 mi (4:25 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Wednesday Feb 6 |
| Swimming 41:25 [3] 2.6 km (15:56 / km) | |
| slept:6.5 |
| 1 km incl. 7x100m (~1:28); 5x200m (3:00/1:00); 200m drills; 400m hand paddles. |
| Cycling 2:09:35 [2] 29.0 mi (4:28 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Tuesday Feb 5 |
| Swimming 27:10 [2] 1.6 km (16:59 / km) | |
| rhr:46 slept:6.5 |
| 400 m warm-up, 3x200m (3:02/0:58), 200m drills, 400 hand paddles |
| Running warm up/down 7:40 [3] 1.0 mi (7:40 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running tempo (Progression run+hills) 57:40 [4] 8.4 mi (6:51 / mi) +160m 4:02 / km | |
| ahr:150 max:161 shoes: Puma Complete Road Racer |
| Central Park loop + N hill (4 x .3 mile, hard up, fast down). 50F, SW wind @ 10mph. |
| Cycling (2-way commute, SS) 1:59:10 [3] 29.0 mi (4:06 / mi) | |
| shoes: Conti 4-S, rear wheel |
| Pushed hard last 2.5 miles on my way home in the evening chasing Kirill on Kawasaki Ninja. Came home first - it's hard to beat bicycle on streets of NYC... |
Monday Feb 4 |
| Swimming 41:35 [3] 2.6 km (16:00 / km) | |
| rhr:46 slept:8.0 weight:170lbs |
| 1 km incl. 7x100m (~1:27); 5x200m (3:02/0:58); 200m drills; 400m hand paddles. |
| Cycling (2-way commute) 2:05:20 [2] 29.0 mi (4:19 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Saturday Feb 2 |
| Running warm up/down 22:15 [2] 2.5 mi (8:54 / mi) | |
| shoes: Asics Gel-DS Racer VII |
| To/back the Fort Hamilton track and between repeats |
| Running 17:12 [3] 3.0 mi (5:44 / mi) | |
| ahr:154 max:158 shoes: Asics Gel-DS Racer VII |
| 2x1mile (5:56, 5:58) via 1/2 (3:00) mile jogging between, 4x1/4 mile (79, 80, 80, 79) via 1/4 mile jogging (1:30). Legs feel tired after yesteday's bike commute. |
| Running drills 9:15 [2] 1.5 km (6:10 / km) | |
| shoes: Asics Gel-DS Racer VII |
| 5 x 3 x 100 m |
Friday Feb 1 |
| Swimming 32:05 [3] 2 km (16:02 / km) | |
| rhr:46 slept:6.5 weight:170lbs |
| 1 km incl. 7x100m (~1:28) intervals, 5x200m (3:05/0:55). Cutting short to avoid rain on my way from gym to work... |
| Cycling (2-way commute) 2:15:10 [2] 29.0 mi (4:40 / mi) | |
| shoes: Conti 4-S, rear wheel |
| Fighting front wind - 20 mph in the morning and 30-35 mph in the evening. |