Saturday Jun 30 |
 | Cycling warm up/down 5:50 [2]1.4 mi (4:09 / mi) | |
| ahr:138 max:149 (sick) shoes: Adidas adiStar Tri Carbon |
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| Cycling tempo 1:06:10 [3]24.0 mi (2:45 / mi) | |
| ahr:138 max:149 (sick) shoes: Adidas adiStar Tri Carbon |
| Litespeed Blade, rear wheel - Mavic Open Pro Ceramic rim with DA 9 sp. hub, Bontrager Race X-Lite tires. 68F, N wind @ 9 mph. Along the shore. Feelling better, but not fully recovered yet. Took it easy... |
| Running tempo 12:40 [4]2.0 mi (6:19 / mi) | |
| ahr:153 max:162 (sick) shoes: Polo Sport X-67 |
| Along the shore after bike. |
| Running warm up/down 11:25 [2]1.4 mi (8:09 / mi) | |
| (sick) shoes: Polo Sport X-67 |
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Friday Jun 29 |
| Cycling (2-way commute) 2:01:40 [2]29.7 mi (4:06 / mi) | |
| weight:172lbs (sick) shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 30:00 [2]1.7 km (17:39 / km) | |
| (sick) |
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Thursday Jun 28 |
| Cycling (2-way morning commute) 1:49:20 [2]27.7 mi (3:56 / mi) | |
| (sick) shoes: Vittoria Revo KXS (slick) tire |
| To the pool and back. |
| Swimming 30:00 [2]1.7 km (17:39 / km) | |
| (sick) |
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Wednesday Jun 27 |
| Cycling (2-way commute) 1:58:40 [2]29.6 mi (3:59 / mi) | |
| (sick) shoes: Vittoria Revo KXS (slick) tire |
| Fighting light cold cought few days ago. Will skip running for few days. |
| Swimming 30:00 [2]1.7 km (17:39 / km) | |
| (sick) |
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Monday Jun 25 |
| Cycling (2-way commute) 1:56:20 [2]29.0 mi (4:01 / mi) | |
| weight:172lbs |
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| Swimming 30:00 [2]1.7 km (17:39 / km) | |
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Saturday Jun 23 |
| Running warm up/down 38:20 [2]4.0 mi (9:34 / mi) | |
| shoes: Polo Sport X-67 |
| Before and after hill repeats |
| Running hills 48:14 [4]6.0 mi (8:02 / mi) +450m 4:03 / km | |
| ahr:156 max:166 shoes: Polo Sport X-67 |
| Owl's Head park. 40 x 120 m hill repeats hard up, fast down. 66F, WNW wind @ 19 mph, sunny. |
| Running warm up/down 16:20 [2]2.0 mi (8:09 / mi) | |
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| On sand along the ocean. |
Friday Jun 22 |
| Running (Early morning commute) 1:32:35 [3]13.3 mi (6:58 / mi) +75m 4:15 / km | |
| ahr:145 max:153 slept:7.0 weight:170lbs shoes: Polo Sport X-67 |
| 63F, NW @ 20 mph, sunny. |
| Swimming 35:00 [2]2 km (17:30 / km) | |
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Thursday Jun 21 |
| Cycling (2-way commute) 1:58:10 [2]28.9 mi (4:04 / mi) | |
| slept:6.0 weight:173lbs shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 40:00 [2]2.2 km (18:11 / km) | |
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Wednesday Jun 20 |
| Cycling (2-way commute) 2:08:20 [2]31.5 mi (4:04 / mi) | |
| slept:6.0 weight:172lbs shoes: Vittoria Revo KXS (slick) tire |
| Few extra miles (to/from race in Central Park) in addition to usual commute miles. |
| Swimming 30:00 [3]1.8 km (16:40 / km) | |
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| Running race 21:19 [5]3.5 mi (6:05 / mi) +32m 3:41 / km vdot: 53.5 | |
| ahr:164 max:170 shoes: Adidas adiZero PR 07 |
| JPMorgan Chase Corporate Challenge in the Central Park. 77F, NW wind @ 14 mph, sunny, humid |
Tuesday Jun 19 |
| Cycling (2-way commute) 2:01:25 [2]29.0 mi (4:11 / mi) | |
| slept:7.0 weight:173lbs shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 45:00 [2]2.4 km (18:45 / km) | |
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Monday Jun 18 |
| Cycling (2-way commute) 1:59:40 [2]29.0 mi (4:07 / mi) | |
| slept:7.0 weight:171lbs shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 45:00 [2]2.5 km (18:00 / km) | |
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Sunday Jun 17 |
| Running 33:15 [2]4.0 mi (8:18 / mi) | |
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| On sand along the ocean shore. |
Saturday Jun 16 |
| Running warm up/down 31:30 [2]4.0 mi (7:53 / mi) | |
| shoes: Polo Sport X-67 |
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| Running hills 50:26 [4]6.0 mi (8:23 / mi) +450m 4:14 / km | |
| ahr:152 max:163 slept:8.0 shoes: Polo Sport X-67 |
| Owl's Head park. 40 x 120 m hill repeats hard up, fast down. 66F, sunny. |
Friday Jun 15 |
| Cycling (2-way commute) 1:57:10 [2]29.0 mi (4:03 / mi) | |
| slept:6.0 shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 40:00 [3]2.3 km (17:23 / km) | |
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Thursday Jun 14 |
| Running (Early morning commute) 1:34:55 [2]13.0 mi (7:17 / mi) | |
| ahr:140 max:148 slept:6.5 weight:172lbs shoes: Polo Sport X-67 |
| 56F, NNE wind @ 12 mph, clowdy. |
| Swimming 20:00 [1]1 km (20:00 / km) | |
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Wednesday Jun 13 |
| Cycling (2-way commute) 1:56:30 [2]29.0 mi (4:01 / mi) | |
| slept:6.0 weight:173lbs shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 35:00 [2]1.9 km (18:25 / km) | |
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Tuesday Jun 12 |
| Cycling (2-way commute) 2:02:15 [2]29.0 mi (4:12 / mi) | |
| slept:7.0 shoes: Vittoria Revo KXS (slick) tire |
| Heavy rain on my way home |
| Swimming 35:00 [2]1.7 km (20:35 / km) | |
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Monday Jun 11 |
| Running long (Morning commute) 1:31:50 [3]13.3 mi (6:53 / mi) | |
| ahr:150 max:157 slept:7.0 weight:172lbs shoes: Polo Sport X-67 |
| Home->pool. 66F, NW wind @ 8 mph, sunny. |
| Swimming 30:00 [2]1.6 km (18:45 / km) | |
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| Running long (Noon commute) 1:48:45 [2]13.3 mi (8:10 / mi) | |
| ahr:140 max:151 shoes: Polo Sport X-67 |
| Pool->home. 74F, NW wind @ 9 mph, sunny. |
Saturday Jun 9 |
| Cycling warm up/down 6:10 [2]1.4 km (4:24 / km) | |
| shoes: Adidas adiStar Tri Carbon |
| To/from bike path |
| Cycling tempo 55:21 [3]20.0 mi (2:45 / mi) | |
| ahr:139 max:148 shoes: Adidas adiStar Tri Carbon |
| Along the shore. 68F, N wind @ 10 mph. Tachyon, Velomax rear wheel, Conti 3K 21. |
| Running tempo 27:04 [3]4.0 mi (6:45 / mi) | |
| ahr:153 max:159 shoes: Polo Sport X-67 |
| Along the shore. 68F, N wind @ 10 mph. |
| Running warm up/down 11:50 [2]1.5 mi (7:53 / mi) | |
| shoes: Polo Sport X-67 |
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Friday Jun 8 |
| Cycling (2-way commute) 1:52:40 [2]29.0 mi (3:53 / mi) | |
| slept:5.0 shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 30:00 [2]1.6 km (18:45 / km) | |
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Thursday Jun 7 |
| Running (Early morning commute) 1:41:40 [2]14.1 mi (7:12 / mi) +90m 4:24 / km | |
| ahr:140 max:149 slept:7.0 weight:172lbs shoes: Polo Sport X-67 |
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| Swimming 15:00 [2]0.8 km (18:45 / km) | |
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| Running long (Evening commute) 2:03:40 [2]14.3 mi (8:38 / mi) | |
| ahr:126 max:136 shoes: Polo Sport X-67 |
| 70F, SE wind @ 10 mph. |
Wednesday Jun 6 |
| Cycling (2-way commute) 1:57:40 [2]30.4 mi (3:51 / mi) | |
| slept:7.0 weight:174lbs shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 30:00 [2]1.7 km (17:39 / km) | |
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Tuesday Jun 5 |
| Running (Early morning commute) 1:36:48 [3]14.1 mi (6:51 / mi) +80m 4:12 / km | |
| ahr:150 max:164 slept:6.5 weight:170lbs shoes: Polo Sport X-67 |
| 66F, SW wind @ 6 mph, sunny, humid. Pushed harder few last miles. |
| Swimming 25:00 [2]1.4 km (17:51 / km) | |
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Monday Jun 4 |
| Cycling (2-way commute) 2:02:20 [2]29.5 mi (4:09 / mi) | |
| slept:7.0 weight:174lbs shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 25:00 [2]1.3 km (19:14 / km) | |
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Saturday Jun 2 |
| Running warm up/down 48:30 [2]6.0 mi (8:04 / mi) | |
| slept:8.0 shoes: Polo Sport X-67 |
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| Running hills 57:12 [3]6.0 mi (9:31 / mi) +450m 4:48 / km | |
| shoes: Polo Sport X-67 |
| Owl's Head park. 40 x 120 m. 80F, S wind @ 15mph, sunny, humid. |
Friday Jun 1 |
| Cycling (2-way commute) 2:00:10 [2]30.0 mi (3:59 / mi) | |
| slept:7.0 weight:174lbs shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 35:00 [2]2 km (17:30 / km) | |
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