Wednesday Nov 30 |
 | Cycling (2-way commute) 1:45:10 [2]25.5 mi (4:07 / mi) | |
| slept:5.0 |
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| Swimming 40:00 [2] | |
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| Running (Treadmill, 2% incline) 30:00 [2]4.0 mi (7:30 / mi) | |
| max:147 |
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| Weights/Machines 15:00 [3] | |
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| Abs/back |
Tuesday Nov 29 |
| Cycling (2-way commute) 1:43:40 [3]25.5 mi (4:04 / mi) | |
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| Rain and front wind to 24 mph on my way home. |
| Swimming 30:00 [2] | |
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| Running warm up/down (Treadmill, 2% incline) 30:00 [2]4.0 mi (7:30 / mi) | |
| max:145 |
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| Weights/Machines 30:00 [2] | |
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| 4 x 10 x [ Nautilus Nitro: legs (440 lb press, 230 lb extensions, 215 lb curles); chin-ups, dips] |
Monday Nov 28 |
| Cycling (2-way commute) 1:43:20 [2]25.5 mi (4:03 / mi) | |
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| Swimming 45:00 [2] | |
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| Running (Treadmill, 2% incline) 30:00 [2]4.0 mi (7:30 / mi) | |
| max:145 |
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| Weights/Machines 10:00 [3] | |
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| Abs/back |
Friday Nov 25 |
| Cycling (2-way commute) 1:45:40 [2]25.5 mi (4:07 / mi) | |
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| Swimming 45:00 [1] | |
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| Nice to swim alone in the pool. Others seems got frozen on their way to the pool... |
Thursday Nov 24 |
| Running (Commute) 1:28:15 [3]12.0 mi (7:20 / mi) +85m 4:28 / km | |
| ahr:150 |
| To the pool... |
| Swimming 45:00 [2] | |
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| Running 1:35:40 [2]12.0 mi (7:57 / mi) +105m 4:49 / km | |
| ahr:141 |
| ... and back home charged by Stinger gel and Rammstein. Got stocked in Thanksgiving parade on Broadway on my way to the pool. Running between police barricades and piles of garbage left after the parade on my way home. |
Wednesday Nov 23 |
| Cycling (2-way commute) 1:47:30 [2]25.5 mi (4:12 / mi) | |
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| Freezing and very windy in the morning. |
| Swimming 35:00 [3] | |
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| Running (Treadmill, 2% incline) 30:00 [2]4.0 mi (7:30 / mi) | |
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| Weights/Machines 15:00 [3] | |
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| Abs/back |
Tuesday Nov 22 |
| Cycling (2-way commute) 1:49:40 [2]25.5 mi (4:17 / mi) | |
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| Rain and very windy in the morning. "Are you ready to fly?" I asked myself when crossing the Brooklyn bridge. |
| Swimming 20:00 [3] | |
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| Running (Treadmill, 2% incline) 37:30 [2]5.0 mi (7:30 / mi) | |
| max:148 |
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| Weights/Machines 15:00 [2] | |
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| Abs/back |
Monday Nov 21 |
| Cycling (2-way commute) 1:48:20 [1]26.6 mi (4:04 / mi) | |
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| Shadowing Nikita in the morning and slow under rain in the evening. |
| Swimming 30:00 [3] | |
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Sunday Nov 20 |
| Running race 25:15 [5]4.0 mi (6:18 / mi) +40m 3:48 / km vdot: 51.8 | |
| ahr:164 max:172 |
| A charity race in the Central Park, Manhattan. A bit chilly, but otherwise very nice sunny day. Didn't expect to have a good result - no speedwork for a while + 5 extra pounds (need some fat for winter commute). Just wanted to keep my HR above anaerobic threshold... |
Friday Nov 18 |
| Cycling (2-way commute) 1:45:45 [2]25.5 mi (4:09 / mi) | |
| slept:6.0 |
| Took it easy. Need more sleep... |
| Swimming 30:00 [3] | |
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Thursday Nov 17 |
| Cycling (2-way commute) 1:29:20 [2]21.0 mi (4:15 / mi) | |
| slept:5.0 |
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Wednesday Nov 16 |
| Cycling (2-way commute) 1:45:20 [2]25.5 mi (4:07 / mi) | |
| slept:5.0 |
| Rain and strong frong wind during evening commute |
| Swimming 45:00 [3] | |
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Tuesday Nov 15 |
| Cycling (2-way commute) 1:40:15 [2]25.5 mi (3:56 / mi) | |
| slept:5.0 |
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| Swimming 40:00 [3] | |
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| Running (Treadmill, 2% incline) 30:00 [2]4.0 mi (7:30 / mi) | |
| max:148 |
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| Weights/Machines 15:00 [2] | |
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| Abs, back |
Monday Nov 14 |
| Cycling (2-way commute) 1:45:10 [2]26.6 mi (3:56 / mi) | |
| slept:5.0 |
| Shadowing Nikita from Brooklyn to Manhattanin during morning ride |
| Running (Treadmill, 2% incline) 45:00 [2]6.0 mi (7:30 / mi) | |
| max:148 |
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Friday Nov 11 |
| Cycling (2-way commute) 1:40:20 [2]25.5 mi (3:56 / mi) | |
| slept:4.0 |
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| Swimming 20:00 [2] | |
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Thursday Nov 10 |
| Cycling (2-way commute) 1:25:10 [2]21.0 mi (4:03 / mi) | |
| slept:5.0 |
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Wednesday Nov 9 |
| Cycling (2-way commute) 1:41:30 [2]25.5 mi (3:58 / mi) | |
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| Out of luck today. Front wind both ways and evening rain. |
| Swimming 40:00 [2] | |
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| Too much chlorine. Terrible feeling for few hours until I went for a workout at lunch and sauna afterwards. |
| Running warm up/down (Treadmill, 2% incline) 15:00 [2]2.0 mi (7:30 / mi) | |
| max:135 |
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| Weights/Machines 25:00 [2] | |
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| 4 x 10 x [ Nautilus Nitro: legs (440 lb press, 230 lb extensions, 215 lb curles); chin-ups, dips] |
Tuesday Nov 8 |
| Cycling (2-way commute) 1:31:40 [3]25.5 mi (3:35 / mi) | |
| slept:6.0 |
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| Swimming 35:00 [3] | |
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| Running (Treadmill, 2% incline) 30:00 [2]4.0 mi (7:30 / mi) | |
| max:145 |
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| Weights/Machines (Upper body) 25:00 [2] | |
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Monday Nov 7 |
| Cycling (2-way commute) 1:45:20 [2]26.6 mi (3:58 / mi) | |
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| Shadowing Nikita in the morning from Brooklyn to Manhattan |
| Swimming 35:00 [3] | |
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| Running (Treadmill, 2% incline) 21:15 [3]3.0 mi (7:04 / mi) | |
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| Weights/Machines (Upper body) 25:00 [2] | |
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Saturday Nov 5 |
| Cycling (Work commute) 41:20 [2]11.0 mi (3:45 / mi) | |
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| Another lousy week of training because of 60+ hrs spent at work... |
| Running 18:20 [2]3.0 mi (6:06 / mi) | |
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| Late run. Didn't want to wait for a local train when returning home from work. |
Friday Nov 4 |
| Cycling (2-way commute) 1:35:10 [3]25.5 mi (3:43 / mi) | |
| slept:6.0 |
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Thursday Nov 3 |
| Cycling (2-way commute) 1:20:15 [3]21.0 mi (3:48 / mi) | |
| slept:6.0 |
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Wednesday Nov 2 |
| Cycling (2-way commute) 1:44:30 [2]26.6 mi (3:54 / mi) | |
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| Shadowing Nikita during my morning commute. |
| Running (Treadmill, 2% incline) 30:00 [2]4.0 mi (7:30 / mi) | |
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| Swimming 25:00 [3] | |
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| Weights/Machines 25:00 [2] | |
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| Nautilus Nitro: legs - 3 x 10 x (440 lb press, 230 lb extensions, 200 lb curles).
+ upper body |
Tuesday Nov 1 |
| Cycling (2-way commute) 1:37:10 [3]25.5 mi (3:48 / mi) | |
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