Friday Sep 28 |
 | Cycling 1:59:10 [2]27.8 mi (4:17 / mi) | |
| shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 15:00 [1]0.6 km (25:00 / km) | |
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| Running tempo 22:10 [4]3.5 mi (6:19 / mi) | |
| ahr:158 max:162 shoes: Polo Sport X-67 II |
| Along the shore after evening commute |
Thursday Sep 27 |
| Cycling 2:00:20 [2]27.7 mi (4:20 / mi) | |
| slept:6.0 shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 20:00 [1]0.8 km (25:00 / km) | |
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Wednesday Sep 26 |
| Cycling (2-way commute) 1:58:30 [2]27.7 mi (4:15 / mi) | |
| weight:174lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming warm up/down 20:00 [1]0.8 km (25:00 / km) | |
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Tuesday Sep 25 |
| Running long (Early morning commute) 1:29:43 [3]13.0 mi (6:53 / mi) | |
| ahr:151 max:161 slept:6.0 weight:170lbs shoes: Polo Sport X-67 II |
| 62F, WSW wind @ 8 mph. |
| Running (Evening commute) 2:00:50 [2]14.2 mi (8:30 / mi) | |
| ahr:133 max:148 shoes: Polo Sport X-67 II |
| 80F, SSW wind @ 18 mph, humid. |
Monday Sep 24 |
| Cycling (2-way commute) 1:58:50 [2]27.7 mi (4:17 / mi) | |
| slept:6.5 weight:174lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 20:00 [1]0.9 km (22:13 / km) | |
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Sunday Sep 23 |
| Running 44:48 [2]6.0 mi (7:27 / mi) | |
| shoes: Polo Sport X-67 II |
| Back to NYC. Morning run along the shore. |
Friday Sep 21 |
| Running 34:50 [2]7 km (4:59 / km) | |
| shoes: Nike Air Max 360 |
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Thursday Sep 20 |
| Running warm up/down 12:10 [2]2.5 km (4:52 / km) | |
| shoes: Polo Sport X-67 |
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| Running tempo 19:17 [4]5 km (3:51 / km) | |
| ahr:160 max:172 shoes: Polo Sport X-67 |
| Dinamo track. 14C, clowdy, windy. |
| Running warm up/down 18:40 [1]3.5 km (5:20 / km) | |
| shoes: Polo Sport X-67 |
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Wednesday Sep 19 |
| Running 45:35 [2]9 km (5:04 / km) | |
| shoes: Polo Sport X-67 |
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Tuesday Sep 18 |
| Running 55:20 [2]11 km (5:02 / km) | |
| shoes: Polo Sport X-67 |
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Monday Sep 17 |
| Running warm up/down 9:20 [2]2 km (4:40 / km) | |
| shoes: Polo Sport X-67 |
| Before intervals. |
| Running intervals 28:47 [4]8 km (3:36 / km) | |
| ahr:160 max:167 shoes: Polo Sport X-67 |
| Dinamo track. 10 x 800 m (2:46, 2:52, 2:53, 2:52, 2:54, 2:55, 2:53, 2:55, 2:55, 2:53, 2:49). |
| Running warm up/down 36:40 [1]6 km (6:07 / km) | |
| shoes: Polo Sport X-67 |
| Between intervals and cool down after. |
Saturday Sep 15 |
| Orienteering race 28:10 [3]*** 3.5 km (8:03 / km) +150m 6:38 / km | |
| ahr:150 max:167 spiked:12/18c |
| Sprint race. Meeting with my 0-buddies at my summer house on Hadjibeevski 'liman'. 18F, windy, hilly, stony, thorny. It was nice to see old friends who came to run, drink, talk due to a special occasion - my visit. |
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| C • Капуста 2 |
Friday Sep 14 |
| Running warm up/down 24:40 [2]5 km (4:56 / km) | |
| shoes: Polo Sport X-67 |
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| Running tempo 19:40 [4]5 km (3:56 / km) | |
| ahr:157 max:167 shoes: Polo Sport X-67 |
| Dinamo track. 18F, sunny, windy. |
Thursday Sep 13 |
| Running 1:04:10 [2]13 km (4:56 / km) | |
| slept:10.0 shoes: Nike Air Max 360 |
| Trail/road along the shore. 18F, sunny. |
Wednesday Sep 12 |
| Running warm up/down 44:30 [2]9 km (4:57 / km) | |
| slept:10.0 shoes: Nike Air Max 360 |
| Warm-up, between hill repeats, cool-down. |
| Running hills 20:35 [4]4.2 km (4:54 / km) | |
| ahr:150 max:162 shoes: Nike Air Max 360 |
| 7 x 600 m hill repeats near Chkalov's beach. 18F, sunny. |
Tuesday Sep 11 |
| Running 1:10:20 [2]14 km (5:01 / km) | |
| slept:8.0 shoes: Nike Air Max 360 |
| 19C, sunny. Road/trail along the shore. The same road and trail I used to run 30 years ago. Just more cracks... |
Monday Sep 10 |
| Running warm up/down 29:10 [2]6 km (4:52 / km) | |
| ahr:122 slept:11.0 shoes: Polo Sport X-67 |
| Trail |
| Running intervals 31:11 [4]6.4 km (4:52 / km) | |
| ahr:160 max:165 shoes: Polo Sport X-67 |
| Intervals on Dinamo track. 8 x 800m with 400m jogging between: 2:55, 2:55, 2:54, 2:55, 2:54, 2:55, 2:54, 2:49. Perfect weather: 20C, light wind, sunny and dry. |
| Running warm up/down 24:10 [1]3.2 km (7:33 / km) | |
| shoes: Polo Sport X-67 |
| Jogging between intervals |
| Running 28:10 [2]6 km (4:42 / km) | |
| shoes: Polo Sport X-67 |
| Easy evening run |
Saturday Sep 8 |
| Note | |
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| 24 hrs commute from NYC to Odessa, Ukraine. Flight delay, missing connecting flight, etc. |
Friday Sep 7 |
| Running long (Early morning commute) 1:33:50 [3]13.3 mi (7:03 / mi) | |
| ahr:146 max:156 slept:5.5 weight:170lbs shoes: Polo Sport X-67 II |
| 71F, SW wind @ 5 mph. Humid. |
| Swimming 20:00 [3]1.2 km (16:40 / km) | |
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Thursday Sep 6 |
| Cycling (2-way commute) 2:01:20 [2]28.8 mi (4:12 / mi) | |
| weight:174lbs shoes: Vittoria Revo KXS (KX) tire |
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| Running 22:05 [2]3.0 mi (7:20 / mi) | |
| shoes: Polo Sport X-67 II |
| Along the shore. Himid. |
Wednesday Sep 5 |
| Cycling 1:48:05 [3]28.7 mi (3:45 / mi) | |
| slept:6.0 shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 25:00 [3]1.5 km (16:40 / km) | |
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Tuesday Sep 4 |
| Cycling (2-way commute) 1:58:40 [2]28.7 mi (4:07 / mi) | |
| weight:173lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 20:00 [1]1 km (20:00 / km) | |
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Sunday Sep 2 |
| Running long 3:42:25 [3]28.0 mi (7:56 / mi) +670m 4:36 / km | |
| ahr:140 max:153 slept:6.5 shoes: Asics Gel-DS Racer VII |
| 2 Hurriman loops clockwise (Seven Lakes Dr, Tiorati Brook Rd, Lake Welch Dr.) Nice day for running - 51F when I took off and 75F when finished, light wind (random). |