Thursday Sep 29 |
 | Cycling (2-way commute) 1:22:20 [2]21.0 mi (3:54 / mi) | |
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Wednesday Sep 28 |
| Cycling (2-way commute) 1:42:15 [2]25.5 mi (3:59 / mi) | |
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| Swimming 25:00 [1] | |
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Tuesday Sep 27 |
| Cycling (2-way commute) 1:39:45 [2]25.5 mi (3:54 / mi) | |
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| Swimming 25:00 [1] | |
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| Running warm up/down (Treadmill, 2% incline) 10:55 [2] | |
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| Running tempo (Treadmill, 2% incline) 2:43 [4]0.5 mi (5:25 / mi) | |
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Monday Sep 26 |
| Cycling (2-way commute) 1:36:10 [2]25.5 mi (3:46 / mi) | |
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| Swimming 20:00 [2] | |
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Sunday Sep 25 |
| Running intervals 10:58 [4]2.0 mi (5:28 / mi) | |
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| Trek intervals: 4x800 (2:43, 2:46, 2:49m 2:40) with 400m fast jogging betwen. |
Saturday Sep 24 |
| Running warm up/down 23:20 [2]3.0 mi (7:46 / mi) | |
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| Warm up/down and between intervals |
Sunday Sep 11 |
| Running long 1:15:00 [2]9.5 mi (7:53 / mi) | |
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| Along the shore with Kirill. First half - slow @ 8:30 per mile, but picked up toward the end. |
| Swimming 20:00 [2] | |
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| In the ocean. |
Saturday Sep 10 |
| Cycling warm up/down 6:00 [2]1.5 mi (3:59 / mi) | |
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| Cycling tempo 31:50 [4]12.0 mi (2:39 / mi) | |
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| Along the shore. Perfect weather for training - warm, dry and light breeze. |
| Running tempo 18:30 [4]3.0 mi (6:10 / mi) | |
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| After bike. Along the shore. |
| Running warm up/down 12:00 [2]1.5 mi (7:59 / mi) | |
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Friday Sep 9 |
| Cycling (2-way commute) 1:27:20 [2]22.0 mi (3:58 / mi) | |
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Thursday Sep 8 |
| Cycling (2-way commute) 1:31:35 [2]22.0 mi (4:09 / mi) | |
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Wednesday Sep 7 |
| Cycling (2-way commute) 1:39:10 [2]26.0 mi (3:48 / mi) | |
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| Swimming 30:00 [3] | |
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| Running warm up/down (Treadmill, 2% incline) 7:30 [2]1.0 mi (7:30 / mi) | |
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| Running tempo (Treadmill, 2% incline) 12:15 [4]2.0 mi (6:06 / mi) | |
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| Weights/Machines 25:00 [2] | |
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| Legs: 3 x (15x(480 lb. press, 215 lb. extentions, 210 lb. curles); + upper body |
Tuesday Sep 6 |
| Cycling (2-way commute) 1:35:29 [2]26.2 mi (3:38 / mi) | |
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| Swimming 35:00 [3] | |
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| Running (Treadmill, 2% incline) 29:50 [2]4.0 mi (7:27 / mi) | |
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| Weights/Machines (Upper body) 20:00 [2] | |
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Sunday Sep 4 |
| Cycling tempo 42:05 [4]14.0 mi (3:00 / mi) +350m 1:44 / km | |
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| Harriman bike triangle. |
| Running tempo 19:24 [4]3.0 mi (6:27 / mi) +30m 3:54 / km | |
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| Road run after bike |
| Running hills (Long hill repeats) 48:30 [3]8 km (6:04 / km) +430m 4:47 / km | |
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| After tempo run. 7 hills on/off trail |
| Running warm up/down 8:00 [2]1.0 mi (7:59 / mi) +15m 4:45 / km | |
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Saturday Sep 3 |
| Running 37:35 [2]5.0 mi (7:30 / mi) | |
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| Along the shore. |
| Swimming 15:00 [2] | |
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| Ocean swim
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Friday Sep 2 |
| Cycling (2-way commute) 1:35:15 [2]26.2 mi (3:38 / mi) | |
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| Swimming 30:00 [3] | |
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| Running (Treadmill, 2% incline) 22:25 [2]3.0 mi (7:29 / mi) | |
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| Weights/Machines (Upper body) 20:00 [2] | |
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Thursday Sep 1 |
| Cycling (2-way commute) 1:28:20 [3]26.2 mi (3:22 / mi) | |
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| Swimming 30:00 [3] | |
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| Running (Treadmill, 2% incline) 29:50 [2]4.0 mi (7:27 / mi) | |
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