Wednesday Apr 30 |
 | Swimming 29:10 [2]1.6 mi (18:14 / mi) | |
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| 1km, 200 drills, 400 paddles. |
| Cycling (2-way commute) 2:03:20 [2]29.0 mi (4:15 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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| Running warm up/down 15:45 [2]2.0 mi (7:53 / mi) | |
| shoes: Polo Sport X-67 (zip) |
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| Running intervals 5:23 [4]1.0 mi (5:23 / mi) | |
| shoes: Polo Sport X-67 II |
| Fort Hamilton track. 4x400 (82, 82, 79, 80) vith 200 (~1:00) between. |
| Running drills 9:45 [3]1.5 km (6:30 / km) | |
| shoes: Polo Sport X-67 II |
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Tuesday Apr 29 |
| Cycling (2-way commute) 2:09:10 [2]29.0 mi (4:27 / mi) | |
| slept:7.5 shoes: Conti GP 3K tire, rear wheel |
| Skipped swimming and had almost two extra sleep hours. Feeling better. |
Monday Apr 28 |
| Running tempo (Treadmill, 2% incline) 18:26 [5]3.0 mi (6:08 / mi) | |
| ahr:160 max:167 slept:7.0 weight:171lbs shoes: Puma Complete Road Racer |
| Light rain and wind screwed my Central Park run after morning bike commute. Opted for a treadmill run. 1st (6:18), 2nd (6:11), 3rd (6:05-5:45). |
| Swimming 30:35 [3]2.1 km (14:34 / km) | |
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| 100, 2x100(1:25/0:35), 4x200(2:55/1:05), 4x100(1:28/0:32), 200 drills, 400 paddles. |
| Cycling (2-way commute) 2:08:20 [2]29.0 mi (4:25 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
| Rain and strong front wind both way. Feeling pretty bad all day - light cold. |
Saturday Apr 26 |
| Running warm up/down 37:15 [2]5.0 mi (7:27 / mi) | |
| shoes: Polo Sport X-67 II |
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| Running hills 22:53 [4]3.0 mi (7:37 / mi) +225m 3:51 / km | |
| ahr:156 max:164 slept:7.0 shoes: Polo Sport X-67 II |
| Owl's Head park. 20 x 120 m hill repeats hard up, fast down. 56F, NW wind @ 20 mph |
| Running intervals 5:36 [3]1.0 mi (5:36 / mi) | |
| ahr:150 max:162 shoes: Polo Sport X-67 II |
| Fort Hamiltron track after hills. 4x400 (85, 84, 84, 83) with 200 between (~60). |
| Recovery run 4:00 [3]0.5 mi (7:59 / mi) | |
| shoes: Polo Sport X-67 II |
| Between intervals |
| Running drills 9:37 [2]1.5 km (6:25 / km) | |
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| 5x3x100 |
Friday Apr 25 |
| Swimming 43:20 [3]2.7 km (16:03 / km) | |
| slept:5.5 weight:171lbs |
| 200, 3x100 (1:28/0:35), 4x200 (2:58/1:02), 4x100 (1:28/0:32), 200 drills, 400 paddles, 400. |
| Cycling (2-way commute) 2:01:20 [2]29.0 mi (4:11 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Thursday Apr 24 |
| Cycling (Early morning commute, SS) 49:10 [3]13.3 mi (3:42 / mi) | |
| shoes: Conti 4-S, rear wheel |
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| Running warm up/down 9:25 [2]1.3 mi (7:14 / mi) | |
| shoes: Puma Complete Road Racer |
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| Running tempo (Progression run) 39:41 [4]6.0 mi (6:37 / mi) | |
| ahr:155 max:163 rhr:48 slept:6.0 weight:171lbs shoes: Puma Complete Road Racer |
| Central Park. 64F, NW wind @ 12 mph. |
| Swimming 18:10 [1]1 km (18:10 / km) | |
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| 800, 200 drills |
| Cycling 55:10 [2]14.0 mi (3:56 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Wednesday Apr 23 |
| Swimming 38:05 [3]2.4 km (15:52 / km) | |
| rhr:48 slept:5.5 weight:172lbs |
| 200, 4x100 (1:25/0:35), 4x200 (2:58/1:02), 4x100 (1:28/0:32), 200 drills, 400 paddles. Chilly water - legs started cramping toward the end. |
| Cycling (2-way commute, SS) 1:59:20 [3]29.0 mi (4:06 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Tuesday Apr 22 |
| Cycling (Morning commute, SS) 47:20 [3]13.3 mi (3:34 / mi) | |
| shoes: Conti 4-S, rear wheel |
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| Running warm up/down 9:35 [2]1.3 mi (7:22 / mi) | |
| shoes: Puma Complete Road Racer |
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| Running tempo (Progression run) 39:31 [4]6.0 mi (6:35 / mi) | |
| rhr:47 slept:6.0 weight:171lbs shoes: Puma Complete Road Racer |
| The usual Central Park loop. 49F, NW wind @ 12 mph. |
| Swimming 27:30 [2]1.6 km (17:11 / km) | |
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| 1 km incl. 2x200 (3:00), 200 drills, 400 paddles. |
| Cycling (Commute) 1:06:20 [2]15.7 mi (4:14 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Monday Apr 21 |
| Note | |
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| In Boston watching the Boston Marathon. Nikita managed to get an official entry when it was too late for me to register. I had to watch the marathon from the crowd of spectators instead of participant. Well, it was great see world class runners near the finish from just few meters away. Robert Cheruiyot finished with a big lead from others, but Dire Tune and Alevtina Biktimirova were exchaging leads to the very end. Tune finished just 2 seconds ahead of Biktimirova. Nikita did okay running very conservative - 3:53. I guess, I have to sign up for the next year... |
Saturday Apr 19 |
| Orienteering 1:45:40 [2]+425m | |
| shoes: Adidas mid-cut trail |
| Baltering around on the Surebridge map in the burn-fat mode. Great day - sunny, 60F, light wind. |
| Running hills 20:45 [4]2.2 mi (9:26 / mi) +360m 3:53 / km | |
| shoes: Polo Sport X-67 II |
| 3 Jacky Jones hill repeats. Pushing hard, but not killing myself. |
| Running 18:05 [1]2.2 mi (8:12 / mi) | |
| shoes: Polo Sport X-67 II |
| Downhill between repeats. |
Friday Apr 18 |
| Cycling (2-way commute) 2:05:45 [2]29.0 mi (4:20 / mi) | |
| shoes: Conti 4-S, rear wheel |
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| Swimming 41:55 [3]2.6 km (16:07 / km) | |
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| 1 km incl. 7x100 (1:28), 4x200 (2:58/0:32), 200 drills, 400 paddles, 200 |
Thursday Apr 17 |
| Cycling (2-way commute, SS) 1:45:50 [3]29.0 mi (3:38 / mi) | |
| shoes: Conti 4-S, rear wheel |
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| Running warm up/down 9:30 [2]1.3 mi (7:17 / mi) | |
| shoes: Puma Complete Road Racer |
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| Running tempo 40:43 [3]6.0 mi (6:47 / mi) | |
| ahr:151 max:156 rhr:47 slept:6.0 weight:171lbs shoes: Puma Complete Road Racer |
| The usual Central Park loop. |
| Swimming 26:10 [3]1.6 km (16:21 / km) | |
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| 400, 3x400 (3:00/1:00), 200 drills, 400 paddles |
Wednesday Apr 16 |
| Swimming 39:30 [3]2.4 km (16:27 / km) | |
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| 1 km incl. 7x100 (1:28), 4x200 (3:00/0:30), 200 drills, 400 paddles (5:45) |
| Cycling (2-way commute) 2:01:20 [2]29.0 mi (4:11 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Tuesday Apr 15 |
| Cycling (2-way commute, SS-M) 2:00:15 [2]29.0 mi (4:09 / mi) | |
| shoes: Conti 4-S, rear wheel |
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| Running warm up/down 9:30 [2]1.3 mi (7:17 / mi) | |
| shoes: Puma Complete Road Racer |
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| Running tempo (Progression run) 39:57 [4]6.0 mi (6:39 / mi) | |
| ahr:151 max:164 rhr:47 slept:7.0 weight:172lbs shoes: Puma Complete Road Racer |
| The usual Central Park loop after morning bike commute. 38F, NW wind @ 10mph. |
| Swimming 30:10 [2]1.8 km (16:46 / km) | |
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| 400 warm-up, 4x200 (3:10/0:20), 200 drills, 400 paddles |
Monday Apr 14 |
| Swimming 39:15 [3]2.2 km (17:50 / km) | |
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| 1 km incl. 7x100 (1:28), 4x200 (3:20/0:30), 200 drills, 200 paddles. Cold water - legs started cramping after 200 m swimming with paddles. |
| Cycling (2-way commute) 2:09:20 [2]30.0 mi (4:19 / mi) | |
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Sunday Apr 13 |
| Running warm up/down 35:45 [2]5.0 mi (7:09 / mi) | |
| shoes: Polo Sport X-67 II |
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| Running hills 22:50 [4]3.0 mi (7:37 / mi) +225m 3:50 / km | |
| ahr:154 max:162 shoes: Polo Sport X-67 II |
| Owl's Head park. 20 x 120 m hill repeats hard up, fast down. 45F, WNW wind @ 15 mph. |
| Running 5:04 [4]1.0 mi (5:04 / mi) | |
| ahr:150 max:156 shoes: Polo Sport X-67 II |
| Adding some 'speed' work after hills. Fort Hamilton track. 8x200 (0:38) with 200 easy running (~1:10) between. |
| Running 9:20 [1]1.0 mi (9:20 / mi) | |
| shoes: Polo Sport X-67 II |
| Between intervals |
| Running drills 9:20 [3]1.5 km (6:13 / km) | |
| shoes: Polo Sport X-67 II |
| 5x3x100 |
Saturday Apr 12 |
| Recovery run 47:10 [1]5.4 mi (8:44 / mi) | |
| shoes: Nike Air Max 360 |
| Easy run with Kirill along the shore |
Friday Apr 11 |
| Cycling (2-way commute) 2:02:35 [2]29.0 mi (4:14 / mi) | |
| slept:6.0 weight:172lbs shoes: Conti 4-S, rear wheel |
| Fighting light cold since yersterday. Started feeling better after lunch. |
| Swimming 32:10 [3]2.1 km (15:19 / km) | |
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| 7x100 (1:25/0:35), 4x200 (3:05/0:25), 200 drills, 400 paddles. |
Thursday Apr 10 |
| Cycling (2-way commute) 2:01:20 [3]29.0 mi (4:11 / mi) | |
| slept:6.0 weight:173lbs shoes: Conti 4-S, rear wheel |
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| Swimming 34:15 [3]2 km (17:08 / km) | |
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| 1km incl. 7x100 (1:30), 4x200 (3:05/0:25), 200 drills. Feeling tired - it looks like yesterday's evining commute under rain and lack of sleep show up. |
Wednesday Apr 9 |
| Swimming 29:40 [3]1.8 km (16:29 / km) | |
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| 400, 4x200 (3:05/0:25), 200 drills, 400 paddles. |
| Cycling (2-way commute, SS) 2:05:20 [3]29.0 mi (4:19 / mi) | |
| shoes: Conti 4-S, rear wheel |
| 12 hrs at work, strong front wind both ways, light rain durnig evening commute. |
Tuesday Apr 8 |
| Cycling (2-way commute) 2:01:15 [2]29.0 mi (4:11 / mi) | |
| shoes: Conti 4-S, rear wheel |
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| Swimming 29:19 [3]1.8 km (16:17 / km) | |
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| 400, 4x200 (3:00/0:30), 200 drills, 400 paddles. |
| Running warm up/down 11:20 [2]1.5 mi (7:33 / mi) | |
| shoes: Asics Gel-DS Racer VII |
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| Running intervals 5:05 [4]1.0 mi (5:05 / mi) | |
| ahr:152 max:157 shoes: Asics Gel-DS Racer VII |
| Fort Hamilton track. 8x200m (~37) via 200m jogging between. 46F, SE wind @ 10 mph. |
| Recovery run warm up/down 9:55 [2]1.0 mi (9:55 / mi) | |
| shoes: Asics Gel-DS Racer VII |
| Between intervals |
| Running drills 9:40 [3]1.5 km (6:27 / km) | |
| shoes: Asics Gel-DS Racer VII |
| 5x3x100 |
Monday Apr 7 |
| Cycling (2-way commute, SS) 1:50:40 [3]29.0 mi (3:48 / mi) | |
| shoes: Conti 4-S, rear wheel |
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| Running warm up/down 9:45 [2]1.3 mi (7:30 / mi) | |
| shoes: Puma Complete Road Racer |
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| Running tempo (Progression run) 39:50 [3]6.0 mi (6:39 / mi) | |
| ahr:154 max:162 rhr:48 slept:7.0 weight:171lbs shoes: Puma Complete Road Racer |
| After morning bike commute. Central Park loop. 40F, NE wind @ 20 mph. No swimming today - water in the pool 94F. |
Saturday Apr 5 |
| Running (Progression run) 1:08:35 [3]9.4 mi (7:17 / mi) | |
| ahr:143 max:161 shoes: Polo Sport X-67 II |
| Along the shore. NW wind @ 10 mph. Two last miles 6:29, 6:16. |
Friday Apr 4 |
| Cycling (2-way commute) 2:07:20 [2]29.0 mi (4:23 / mi) | |
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| Swimming 21:10 [2]1.2 km (17:38 / km) | |
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| 600, 200 drills, 400 paddles (5:40) |
Thursday Apr 3 |
| Swimming 22:30 [3]1.5 km (15:00 / km) | |
| slept:5.0 |
| 7x100 (1:30/0:30), 4x200 (3:00/0:30).Cutting short - too crowdy. |
| Cycling (2-way commute) 1:59:20 [2]29.0 mi (4:06 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Wednesday Apr 2 |
| Cycling (Morning commute, SS) 53:50 [3]13.3 mi (4:03 / mi) | |
| shoes: Conti 4-S, rear wheel |
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| Running warm up/down 9:50 [2]1.3 mi (7:33 / mi) | |
| shoes: Puma Complete Road Racer |
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| Running (Progression run) 40:10 [4]6.0 mi (6:42 / mi) | |
| ahr:152 max:165 rhr:49 slept:6.0 weight:170lbs shoes: Puma Complete Road Racer |
| After morning bike. Central Park loop. 40F, NW wind @ 20 mph. |
| Swimming 27:10 [3]1.6 km (16:59 / km) | |
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| 2x200 (3:00/0:30), 600, 200 drills, 400 paddles (5:45). |
| Cycling (Commute) 1:07:40 [2]16.7 mi (4:03 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Tuesday Apr 1 |
| Swimming 44:30 [3]2.8 km (15:54 / km) | |
| slept:7.0 weight:171.5lbs |
| 1 km incl. 7x100 (1:30), 4x200 (3:00/0:30), 4x100 (1:30/0:10), 200 drills, 400 paddles (5:50); |
| Cycling (2-way commute, SS) 1:58:55 [3]29.0 mi (4:06 / mi) | |
| shoes: Conti 4-S, rear wheel |
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