Wednesday Jun 30 |
 | Cycling (Commute) 44:07 [2]13.2 mi (3:21 / mi) | |
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| Swimming 40:00 [2] | |
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| Running (Warm-up) 7:30 [2]1.0 mi (7:30 / mi) | |
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| Running 18:20 [4]3.0 mi (6:06 / mi) | |
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| Treadmill, 2% incline. |
| Cycling ( Commute) 47:15 [1]12.5 mi (3:46 / mi) | |
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Tuesday Jun 29 |
| Cycling (2-way commute) 1:26:15 [2]25.3 mi (3:24 / mi) | |
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| Swimming 40:00 [3] | |
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| Running 52:20 [2]7.0 mi (7:29 / mi) | |
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| Treadmill, 2% incline. |
Monday Jun 28 |
| Cycling (2-way commute) 1:11:00 [2]21.0 mi (3:22 / mi) | |
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Saturday Jun 26 |
| Running (Trail run) 1:32:20 [2]+420m | |
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| Surebridge, light rain. Initially wanted to go for biking and then orienteering, but rain screwed my plan. Slower downhill, harder uphill. Not very nice run on slippery trails, but much better than my lunch time treadmill runs... |
| Cycling 42:45 [4]14.0 mi (3:03 / mi) +350m 1:46 / km | |
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| Usual bike loop in Harriman. Rain finished by the time I finished running. Pretty humid, though. |
| Cycling (Cool-down) 8:00 [2]2.0 mi (3:59 / mi) | |
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Friday Jun 25 |
| Cycling (2-way commute) 1:12:10 [3]22.0 mi (3:16 / mi) | |
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| Swimming 40:00 [3] | |
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Thursday Jun 24 |
| Cycling (2-way commute) 1:15:25 [2]22.0 mi (3:25 / mi) | |
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| Running 31:07 [2]4.0 mi (7:46 / mi) | |
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| Treadmill, 2% incline. |
Wednesday Jun 23 |
| Cycling (2-way commute) 1:28:10 [2]26.0 mi (3:22 / mi) | |
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| Swimming 50:00 [2] | |
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| Running 40:02 [3]6.0 mi (6:40 / mi) +190m 3:46 / km | |
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| Another boring treadmil run, 2% incline. |
| Running (Cool-down) 17:00 [1]2.0 mi (8:30 / mi) | |
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Tuesday Jun 22 |
| Cycling (2-way commute) 1:51:35 [1]27.7 mi (4:01 / mi) | |
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| Running 29:32 [2]4.0 mi (7:22 / mi) +125m 4:11 / km | |
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| Treadmill, 2% incline. |
Monday Jun 21 |
| Cycling (Commute) 44:10 [2]13.6 mi (3:14 / mi) | |
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| Swimming 30:00 [2] | |
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| Cycling (Commute) 1:01:20 [1]14.1 mi (4:20 / mi) | |
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Sunday Jun 20 |
| Triathlon (Race) 1:05:04 [5]15.5 mi (4:12 / mi) | |
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| 2004 Long Island Gold Coast Triathlon. .5 mi swim, 12 miles bike, 3 miles run. 22rd out of 434, 2nd in my age group (lost 6 sec. to the 1st). |
Friday Jun 18 |
| Cycling (2-way commute) 1:24:20 [1]22.0 mi (3:50 / mi) | |
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Thursday Jun 17 |
| Cycling (2-way commute) 2:16:10 [2]34.2 mi (3:58 / mi) | |
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| Commute + suicidal ride to mid-town Manhattan during the peak hour to pick up my and Kirill's packets for the upcoming triathlon. |
| Swimming 30:00 [2] | |
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Wednesday Jun 16 |
| Cycling (Commute) 40:15 [3]13.6 mi (2:57 / mi) | |
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| Running 28:45 [3]4.0 mi (7:11 / mi) +125m 4:04 / km | |
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| Treadmill, 2% incline. Few 2-3 min accelerations @ 6 min/mile. |
| Cycling (Commute) 51:10 [1]13.6 mi (3:45 / mi) | |
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Tuesday Jun 15 |
| Cycling (2-way commute) 1:34:25 [2]27.2 mi (3:27 / mi) | |
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| Swimming 30:00 [2] | |
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| Running 29:59 [2]4.0 mi (7:29 / mi) | |
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| Treadmill, 2% incline |
Monday Jun 14 |
| Cycling (2-way commute) 1:28:10 [2]27.2 mi (3:14 / mi) | |
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| Swimming 30:00 [2] | |
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| Running 3:14:40 [1]4.0 mi (48:40 / mi) +125m 27:34 / km | |
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| Treadmill, 2% incline |
Sunday Jun 13 |
| Triathlon (Race) 1:21:16 [5]19.0 mi (4:15 / mi) +350m 2:31 / km | |
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| Harriman sprint triathlon. Dropped 9 min from my last year result. Thanks for the great support from the Russion O-gang (Alexei, Greg, Sergey, Valeriy) and special thanks Sergey and Val for great BBQ. |
| Orienteering 1:04:02 [3]6 km (10:40 / km) +250m 8:50 / km | |
| spiked:11/12c |
| Training with the Russian team after the tri race. Re-run of Harriman day 1 red course. Cut few last controls since Sebago beach was closing... |
Saturday Jun 12 |
| Cycling 25 [1]6.0 mi (4 / mi) | |
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| Tuning up my racing bike and practicing triathlon transitions. |
Thursday Jun 10 |
| Cycling (2-way commute) 1:35:55 [2]27.2 mi (3:30 / mi) | |
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| Swimming 30:00 [2] | |
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Wednesday Jun 9 |
| Cycling (Commute) 43:15 [2]13.6 mi (3:11 / mi) | |
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| Swimming 30:00 [2] | |
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| Running 29:40 [2]4.0 mi (7:25 / mi) | |
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| Treadmill, 2% incline. |
| Cycling (Commute) 55:35 [1]13.6 mi (4:04 / mi) | |
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Tuesday Jun 8 |
| Cycling (Commute) 41:45 [3]13.6 mi (3:03 / mi) | |
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| Swimming 40:00 [3] | |
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| Running 29:21 [3]4.0 mi (7:20 / mi) | |
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| Treadmill, 2% incline. Few 2-3 min accelerations @ 6 min/mile. |
| Cycling (Commute) 54:55 [1]13.6 mi (4:03 / mi) | |
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Monday Jun 7 |
| Cycling (Commute) 44:05 [3]13.6 mi (3:14 / mi) | |
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| Swimming 30:00 [2] | |
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| Running 46:57 [2]6.0 mi (7:49 / mi) | |
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| Usual lunch break at work. Treadmill, 2% incline. |
| Cycling (Commute) 54:25 [1]13.6 mi (3:59 / mi) | |
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Saturday Jun 5 |
| Triathlon (Race) 1:10:47 [5]16.5 mi (4:17 / mi) | |
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| Pawling triathlon, 1/3 mile swim, 13 mile bike, 3 miles run. |
Thursday Jun 3 |
| Cycling (2-way commute) 1:28:35 [1]22.0 mi (4:01 / mi) | |
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| Running 32:00 [1]4.0 mi (7:59 / mi) | |
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| Treadmill, 2% incline. |
Wednesday Jun 2 |
| Cycling (Commute) 41:05 [4]13.6 mi (3:01 / mi) | |
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| Swimming 30:00 [2] | |
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| Running 46:41 [3]6.0 mi (7:46 / mi) +195m 4:23 / km | |
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| Treadmill, 2% incline. |
| Cycling 1:04:05 [1]16.0 mi (3:59 / mi) | |
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| Commute |
Tuesday Jun 1 |
| Cycling (Morning commute) 45:05 [3]13.6 mi (3:19 / mi) | |
| slept:5.0 |
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| Swimming 40:00 [2] | |
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| Running 29:01 [3]4.0 mi (7:14 / mi) +128m 4:06 / km | |
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| Treadmill, 2% incline. |
| Cycling 51:45 [1]12.1 mi (4:15 / mi) | |
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| Easy home. Wind, rain. |