Friday Jan 31 |
 | Cycling ( Work commute) 38:50 [2] 9.3 mi (4:11 / mi) +75m 2:32 / km | |
| (injured) |
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| Cycling (Work commute) 35:40 [3] 9.3 mi (3:50 / mi) +75m 2:19 / km | |
| (injured) |
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Thursday Jan 30 |
| Cycling ( Work commute) 35:55 [3] 9.3 mi (3:51 / mi) +75m 2:20 / km | |
| (injured) |
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| Cycling (Work commute) 31:55 [4] 9.3 mi (3:25 / mi) +75m 2:05 / km | |
| (injured) |
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Wednesday Jan 29 |
| Cycling (Work commute) 37:45 [2] 9.3 mi (4:03 / mi) +75m 2:28 / km | |
| (injured) |
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| Cycling (Work commute) 38:55 [2] 9.3 mi (4:11 / mi) +75m 2:32 / km | |
| (injured) |
| Left hip is badly swollen after a fall on the Brooklyn Bridge. My slick tires (Michelin Axial Carbon) have no grip on wet wood covered by inch of snow :( Skipping evening running workout... |
Tuesday Jan 28 |
| Cycling ( Work commute) 36:45 [2] 9.3 mi (3:56 / mi) +75m 2:24 / km | |
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| Cycling (Work commute) 38:40 [2] 9.3 mi (4:09 / mi) +75m 2:31 / km | |
| slept:4.0 |
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Monday Jan 27 |
| Cycling ( Work commute) 38:55 [3] 9.3 mi (4:11 / mi) +75m 2:32 / km | |
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| 10 F (-8F windchill), front wind to 25 mph... |
| Cycling (Work commute) 34:40 [3] 9.3 mi (3:43 / mi) +75m 2:16 / km | |
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Sunday Jan 26 |
| Gym (Weights) | |
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Saturday Jan 25 |
| Running (Warm up/down) 8:00 [2] 1.0 mi (7:59 / mi) | |
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| Running 1:24:15 [4] 12.25 mi (6:51 / mi) +210m 4:03 / km | |
| ahr:154 max:162 |
| Cental Park loops with Boris. Great day, great company, great run... |
Friday Jan 24 |
| Cycling ( Work commute) 40:25 [2] 9.3 mi (4:20 / mi) +75m 2:38 / km | |
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| 8 F (-10F windchill), front wind @ 20 mph... |
| Cycling (Work commute) 39:50 [2] 9.3 mi (4:17 / mi) +75m 2:36 / km | |
| ahr:118 max:140 |
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Thursday Jan 23 |
| Cycling ( Work commute) 35:50 [4] 9.3 mi (3:51 / mi) +75m 2:20 / km | |
| ahr:143 max:162 |
| Left toe clip broke - it couldn't survive morning chill... |
| Cycling (Work commute) 36:10 [4] 9.3 mi (3:53 / mi) +75m 2:21 / km | |
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Wednesday Jan 22 |
| Cycling ( Work commute) 39:10 [2] 9.3 mi (4:12 / mi) +75m 2:33 / km | |
| ahr:125 max:150 |
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| Cycling (Work commute) 39:10 [2] 9.3 mi (4:12 / mi) +75m 2:33 / km | |
| ahr:123 max:141 |
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| Running (Warm up/down) 20:00 [2] 2.0 mi (10:00 / mi) | |
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| Running (Ladder fartlek) 51:05 [4] 7.0 mi (7:17 / mi) | |
| ahr:150 max:161 |
| 2 x (400 hard, 200 easy, 800 h, 400 e, 1600 h, 400 e, 800 h, 400 e, 400 h, 200 e): {(1:21, 3:09, 6:25,3:09, 1:29), (1:29, 3:09, 6:26, 3:10, 1:26). Very cold and windy |
Tuesday Jan 21 |
| Cycling ( Work commute) 34:50 [3] 9.3 mi (3:45 / mi) +75m 2:16 / km | |
| ahr:140 max:158 |
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| Cycling (Work commute) 36:30 [3] 9.3 mi (3:54 / mi) +75m 2:23 / km | |
| ahr:134 max:151 |
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Monday Jan 20 |
| Tennis 50:00 [2] | |
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| Game with Nikita. Cold and very windy. |
Sunday Jan 19 |
| Running (Trail) 49:50 [4] 6.9 km (7:13 / km) +370m 5:42 / km | |
| ahr:146 max:160 |
| Silvermine, snow trail. Another good run with Boris. |
| Running (Long hill repeats) 16:52 [4] 2.2 km (7:40 / km) +200m 5:16 / km | |
| ahr:140 max:157 |
| Silvermine, "killer hill". 2 x (550 m, 100 m climb): 4:58, 4:55. Snow... |
| Gym (Weights) 40:00 [3] | |
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Friday Jan 17 |
| Running ( Work commute) 1:05:44 [3] 9.0 mi (7:17 / mi) +90m 4:24 / km | |
| ahr:143 max:154 |
| Snow, wind |
| Running (Work commute) 1:10:50 [2] 9.0 mi (7:51 / mi) +90m 4:45 / km | |
| ahr:136 max:148 |
| Just burning fat after a plentiful lunch with friends... |
Thursday Jan 16 |
| Cycling ( Work commute) 34:20 [3] 9.3 mi (3:42 / mi) +75m 2:14 / km | |
| ahr:140 max:159 |
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| Cycling (Work commute) 36:20 [3] 9.3 mi (3:54 / mi) +75m 2:22 / km | |
| ahr:138 max:163 |
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| Running (Eeeeasy) 32:15 [1] 3.0 mi (10:45 / mi) | |
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Wednesday Jan 15 |
| Cycling ( Work commute) 38:50 [2] 9.3 mi (4:11 / mi) +75m 2:32 / km | |
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| Cycling (Work commute) 39:10 [2] 9.3 mi (4:12 / mi) +75m 2:33 / km | |
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| Running (Warm up/down) 18:20 [2] 2.0 mi (9:10 / mi) | |
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| Running (Tempo) 26:45 [4] 4.0 mi (6:40 / mi) | |
| ahr:155 max:159 |
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Tuesday Jan 14 |
| Cycling ( Work commute) 36:15 [3] 9.3 mi (3:53 / mi) +75m 2:22 / km | |
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| Cycling (Work commute) 37:35 [3] 9.3 mi (4:03 / mi) +75m 2:27 / km | |
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Monday Jan 13 |
| Cycling ( Work commute) 36:30 [2] 9.3 mi (3:54 / mi) +75m 2:23 / km | |
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| Cycling ( Work commute) 36:35 [3] 9.3 mi (3:56 / mi) +75m 2:23 / km | |
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Sunday Jan 12 |
| Gym (Weights) 45:00 [3] 1.5 mi (29:59 / mi) | |
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Saturday Jan 11 |
| Running (Long hill repeats) 36:23 [4] 4.2 mi (8:39 / mi) | |
| ahr:147 max:163 |
| South Mountain. Hill repeats with Boris. 3 x (1350 m, 100 m climb) 7:09, 7:23, 7:19. Jogging downhill (2). Great company, good run... |
| Running (Warm up/down) 21:00 [2] 2.5 mi (8:23 / mi) | |
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Friday Jan 10 |
| Cycling ( Work commute) 35:40 [3] 9.3 mi (3:50 / mi) +75m 2:19 / km | |
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| Cycling (Work commute) 35:20 [3] 9.3 mi (3:48 / mi) +75m 2:18 / km | |
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Thursday Jan 9 |
| Cycling ( Work commute) 37:50 [2] 9.3 mi (4:04 / mi) +75m 2:28 / km | |
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| Cycling (Work commute) 35:05 [3] 9.3 mi (3:46 / mi) +75m 2:17 / km | |
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Wednesday Jan 8 |
| Cycling ( Work commute) 36:50 [3] 9.3 mi (3:58 / mi) +75m 2:24 / km | |
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| Cycling (Work commute) 36:40 [3] 9.3 mi (3:56 / mi) +75m 2:23 / km | |
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Tuesday Jan 7 |
| Cycling (Work commute) 42:50 [3] 9.3 mi (4:36 / mi) +75m 2:48 / km | |
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| Cyclocross over the Brooklyn bridge (ice, snow). Windy |
| Cycling (Work commute) 40:50 [3] 9.3 mi (4:23 / mi) +75m 2:40 / km | |
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| Windy |
| Gym (Weights) 50:00 [3] 1.5 mi (33:20 / mi) | |
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Monday Jan 6 |
| Cycling (Work commute) 41:30 [3] 9.3 mi (4:27 / mi) +75m 2:42 / km | |
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| Cyclocross over the Brooklyn bridge (ice, snow). Windy |
| Cycling (Work commute) 40:50 [2] 9.3 mi (4:23 / mi) +75m 2:40 / km | |
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Sunday Jan 5 |
| Running (Warm up/down) 20:00 [2] 2.0 mi (10:00 / mi) | |
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| Running (Long hill repeats) 45:15 [4] 5.3 mi (8:31 / mi) +300m 4:31 / km | |
| ahr:145 max:164 |
| South Mountain. Hill repeats 4x (1050 m, 75 m climb): (6:32, 6:52, 6:40, 6:11). Ice, snow... |
Saturday Jan 4 |
| Gym (Weights) 50:00 [3] 1.5 mi (33:20 / mi) | |
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Friday Jan 3 |
| Running (Work commute) 1:09:50 [3] 9.0 mi (7:45 / mi) +75m 4:42 / km | |
| ahr:144 max:158 |
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| Running (Work commute) 1:10:15 [3] 9.0 mi (7:48 / mi) +75m 4:44 / km | |
| ahr:141 max:154 |
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Thursday Jan 2 |
| Cycling (Work commute) 40:15 [2] 9.3 mi (4:19 / mi) +75m 2:37 / km | |
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| Gym (Weights) 40:00 [3] 1.5 mi (26:39 / mi) | |
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| Cycling (Work commute) 38:40 [3] 9.3 mi (4:09 / mi) +75m 2:31 / km | |
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Wednesday Jan 1 |
| Orienteering (Score-O) 1:41:10 [3] 7.0 mi (14:27 / mi) +410m 7:36 / km | |
| ahr:136 max:166 |
| Hill intervals during HVO's score-O. Snow, ice, water... |