Friday Nov 30 |
 | Cycling (2-way commute) 2:05:25 [2]29.2 mi (4:17 / mi) | |
| rhr:47 slept:6.0 weight:173lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 25:00 [3]1.5 km (16:40 / km) | |
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| 1 km incl. 7x100 fast repeats, 200 m drills, 300 m hand paddles. |
Thursday Nov 29 |
| Cycling (2-way commute) 2:05:20 [2]29.0 mi (4:19 / mi) | |
| rhr:48 slept:6.0 weight:170lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 20:30 [2]1.1 km (18:38 / km) | |
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| Running warm up/down 8:20 [2]1.0 mi (8:20 / mi) | |
| shoes: Polo Sport X-67 (zip) |
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| Running tempo 41:14 [3]6.0 mi (6:51 / mi) +100m 4:04 / km | |
| ahr:153 max:160 shoes: Polo Sport X-67 (zip) |
| One clockwise loop in the Central Park at noon. 45F, SW wind @ 10 mph, light rain. |
Wednesday Nov 28 |
| Cycling (2-way commute) 2:02:20 [2]29.1 mi (4:12 / mi) | |
| slept:6.0 weight:170lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 26:15 [3]1.5 km (17:30 / km) | |
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| 1 km incl. 6x100 fast repeats, 200 m drills, 300 m hand paddles. |
Tuesday Nov 27 |
| Cycling (2-way commute, SS) 1:51:55 [3]29.0 mi (3:51 / mi) | |
| rhr:48 slept:7.0 weight:171lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 43:10 [3]2.5 km (17:16 / km) | |
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| 1 km warm-up, 10x100 m ( 30 sec. rest between), 200 m drills, 300 m hand paddles. |
Monday Nov 26 |
| Cycling (2-way morning commute) 2:01:10 [2]26.7 mi (4:31 / mi) | |
| rhr:48 slept:7.0 weight:171lbs shoes: Vittoria Revo KXS (KX) tire |
| home->pool->home. Rain |
| Swimming 27:20 [2]1.5 km (18:13 / km) | |
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| 1 km warm-up, 200 m drills, 300 m hand paddles. |
Saturday Nov 24 |
| Running warm up/down 40:57 [2]5.4 mi (7:35 / mi) | |
| ahr:140 max:152 rhr:48 slept:6.0 shoes: Nike Air Max 360 |
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| Running intervals 24:40 [4]4.0 mi (6:10 / mi) | |
| ahr:159 max:161 shoes: Polo Sport X-67 II |
| Track. 4 x 1 mile (6:09, 6:09, 6:14, 6:08) with 1/4 mile jogging (~3 min.) between. 35F, NW wind @ 5 mph, sunny. |
| Running warm up/down 29:05 [1]2.5 mi (11:38 / mi) | |
| shoes: Polo Sport X-67 II |
| Between intervals and cool-down. |
Friday Nov 23 |
| Cycling (2-way commute) 2:05:10 [2]29.1 mi (4:17 / mi) | |
| rhr:50 slept:7.0 weight:171lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 28:30 [2]1.5 km (19:00 / km) | |
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| 1 km warm-up, 200 m drills, 300 m hand paddles. |
Thursday Nov 22 |
| Running long (Morning commute) 1:36:12 [3]13.0 mi (7:24 / mi) | |
| ahr:145 max:152 rhr:48 slept:7.0 weight:170lbs shoes: Polo Sport X-67 II |
| Home->pool. 55F, SSW wind @ 10 mph. Nice sunny day |
| Swimming 37:00 [2]2 km (18:30 / km) | |
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| 1500 m wam-up, 200 m drills, 300 m hand paddles |
| Running (Morning commute) 2:06:40 [1]13.0 mi (9:44 / mi) | |
| ahr:127 max:132 shoes: Polo Sport X-67 II |
| Pool->home easy. |
Wednesday Nov 21 |
| Cycling (2-way commute, SS) 1:54:30 [3]29.1 mi (3:56 / mi) | |
| rhr:49 slept:4.5 weight:172lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 36:00 [2]2 km (18:00 / km) | |
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| 1.4 km incl. 4 x 100 intervals, 200 m drills, 400 m hand paddles. |
Tuesday Nov 20 |
| Cycling 2:05:10 [2]29.0 mi (4:19 / mi) | |
| rhr:51 slept:7.0 weight:172lbs shoes: Vittoria Revo KXS (KX) tire |
| Skipped swimming - figting light cold since yesterdays morning ride under freezing rain. Also needed more sleep after long hours at work. Easy ride under morning rain again and pushed hard on my way home. |
| Running (TM 2%) 18:50 [4]3.0 mi (6:16 / mi) | |
| ahr:156 max:168 shoes: Polo Sport X-67 (zip) |
| During lunch break |
Monday Nov 19 |
| Cycling (2-way commute) 2:03:15 [2]29.0 mi (4:14 / mi) | |
| rhr:48 slept:7.0 weight:171lbs shoes: Vittoria Revo KXS (KX) tire |
| Rain, light snow, strong front wind during morning commute. |
| Swimming 37:00 [2]2 km (18:30 / km) | |
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| 1 km warm-up, intervals 3 x 200 m (1 min. rest), 200 m drills, 200 m hand paddles. |
Saturday Nov 17 |
| Running warm up/down 44:20 [2]6.0 mi (7:22 / mi) | |
| rhr:48 slept:5.0 shoes: Polo Sport X-67 II |
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| Running intervals 8:15 [4]1.5 mi (5:29 / mi) | |
| ahr:156 max:162 shoes: Polo Sport X-67 II |
| Track: 6 x 400 m (80, 84, 84, 83, 84, 80) with 200 m jogging between (84-90). |
| Running warm up/down 16:15 [1]2.0 mi (8:07 / mi) | |
| shoes: Polo Sport X-67 II |
| Between and after intervals |
Friday Nov 16 |
| Cycling (2-way commute) 1:57:40 [2]29.0 mi (4:03 / mi) | |
| rhr:50 slept:5.0 weight:173lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 35:00 [3]2 km (17:30 / km) | |
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| 1 km warm-up, 200 m drills, intervals 5 x 100 (30 sec. rest), 300 m hand paddles. |
Thursday Nov 15 |
| Cycling (2-way commute) 2:01:45 [2]29.0 mi (4:12 / mi) | |
| rhr:50 slept:7.0 weight:171lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 35:00 [2]1.7 km (20:35 / km) | |
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| 1km warm-up, 300m intervals 1-2-3-2-1 (15 sec. rest), 200m drills, 200m hand paddles. |
Wednesday Nov 14 |
| Cycling (2-way commute, SS) 1:52:00 [3]29.0 mi (3:51 / mi) | |
| rhr:50 slept:7.0 weight:173lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 30:00 [2]1.5 km (20:00 / km) | |
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Tuesday Nov 13 |
| Cycling (2-way commute) 1:59:10 [2]28.0 mi (4:15 / mi) | |
| slept:6.0 shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 30:00 [2]1.5 km (20:00 / km) | |
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Monday Nov 12 |
| Running long (Morning commute) 1:35:15 [2]13.0 mi (7:19 / mi) | |
| ahr:144 max:160 rhr:50 slept:7.0 weight:171lbs shoes: Polo Sport X-67 II |
| 40F, NW wind @ 5 mph. |
| Swimming 30:00 [2]1.6 km (18:45 / km) | |
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| Running long (Evening commute) 2:03:34 [2]14.2 mi (8:41 / mi) | |
| ahr:126 max:138 shoes: Polo Sport X-67 II |
| 52F, SW wind @ 9 mph. |
Friday Nov 9 |
| Swimming 20:00 [2]1 km (20:00 / km) | |
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| Cycling (2-way commute) 1:59:20 [2]29.0 mi (4:06 / mi) | |
| rhr:50 slept:6.0 weight:173lbs shoes: Vittoria Revo KXS (KX) tire |
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Thursday Nov 8 |
| Running (Morning commute) 1:48:25 [2]13.0 mi (8:20 / mi) | |
| ahr:133 max:145 rhr:48 slept:6.0 weight:173lbs shoes: Polo Sport X-67 II |
| 37F, NW wind @ 10 mph. Legs are not that bad.... |
| Swimming 10:00 [1]0.3 km (33:20 / km) | |
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Wednesday Nov 7 |
| Cycling (2-way commute) 1:58:50 [2]29.2 mi (4:04 / mi) | |
| rhr:51 slept:6.5 weight:175lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 15:00 [1]0.6 km (25:00 / km) | |
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Tuesday Nov 6 |
| Cycling (2-way commute) 2:02:15 [1]29.0 mi (4:12 / mi) | |
| slept:7.0 weight:173lbs |
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| Swimming 15:00 [1]0.5 km (30:00 / km) | |
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Monday Nov 5 |
| Cycling (2-way commute) 2:01:20 [1]27.7 mi (4:22 / mi) | |
| slept:7.0 weight:170lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 10:00 [1]0.2 km (50:00 / km) | |
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| Swimming and sauna feel very good. |
Sunday Nov 4 |
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| Event: The ING New York City Marathon 2007
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| Running race 3:15:00 [5]26.2 mi (7:25 / mi) +245m 4:30 / km vdot: 48.6 | |
| ahr:158 max:165 slept:8.0 weight:172lbs shoes: Adidas adiZero PR 07 |
| NYC Marathon. Disappointing, but somewhat expected taking in account my recent slow tune-up race - SI 1/2 marathon (~3 min. slower than last year). I gave up at 20 miles when I already knew that I will not brake my last year time. It looks like my last two months of crappy training showed up. I tried to keep my HR ~5 bits/minute lower than last year on the first 1/2 to avoid cramps that srewed my last year race. However, my 1/2 marathon time this year didn't look promising and I decided to pick up pace, but couldn't hold it for long and slowed down. Well, the old dog is aging... |