Wednesday Jul 28 |
 | Cycling (2-way commute) 1:33:35 [2]25.8 mi (3:37 / mi) | |
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| Swimming 40:00 [3] | |
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| Running 18:35 [4]3.0 mi (6:11 / mi) | |
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| Treadmill, 2% incline |
| Gym 15:00 [2] | |
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| Leg press, extension, curls. |
Tuesday Jul 27 |
| Cycling (Commute) 39:25 [4]13.3 mi (2:57 / mi) | |
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| Swimming 40:00 [2] | |
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| Cycling (Commute) 47:45 [2]12.5 mi (3:48 / mi) | |
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| Rain. Another swimming session today... |
Monday Jul 26 |
| Cycling (2-way commute) 1:15:30 [2]22.0 mi (3:25 / mi) | |
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Sunday Jul 25 |
| Cycling (Warm-up) 6:45 [2]2.0 mi (3:22 / mi) | |
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| Cycling 43:25 [4]16.0 mi (2:42 / mi) | |
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| Morning ride along the shore. |
| Running 18:45 [4]3.0 mi (6:14 / mi) | |
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| After bike along the shore. Humid. |
| Running (Cool-down) 16:00 [2]2.0 mi (7:59 / mi) | |
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Saturday Jul 24 |
| Cycling (Warm-up/down) 9:40 [2]3.0 mi (3:13 / mi) | |
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| Cycling 44:00 [4]16.0 mi (2:45 / mi) | |
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| Along the shore. Tuning Nikita's racing bike after truing rear wheel and aligning rear derailleur hanger. Shifting is much better now. |
Friday Jul 23 |
| Cycling (Commute) 34:05 [3]11.0 mi (3:06 / mi) | |
| slept:6.0 |
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| Cycling (Commute) 46:10 [1]11.0 mi (4:11 / mi) | |
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| Rain |
Thursday Jul 22 |
| Cycling (2-way commute) 1:15:30 [2]22.0 mi (3:25 / mi) | |
| slept:5.0 |
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| Swimming 30:00 [2] | |
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Wednesday Jul 21 |
| Cycling (Commute) 44:35 [2]13.4 mi (3:19 / mi) | |
| slept:5.0 |
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| Running (Warm-up/down) 15:30 [2]2.0 mi (7:45 / mi) | |
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| Treadmill, 2% incline |
| Running 12:28 [4]2.0 mi (6:13 / mi) | |
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| Treadmill, 2% incline. Pushing hard, but lack of sleep shows up. Well, can I stop watching Tour de France? |
| Cycling (Commute) 52:00 [1]12.5 mi (4:09 / mi) | |
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| Swimming 30:00 [2] | |
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Tuesday Jul 20 |
| Cycling (Commute) 39:05 [4]13.3 mi (2:57 / mi) | |
| slept:5.0 |
| Light front wind. |
| Swimming 40:00 [2] | |
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| Cycling (Commute) 51:45 [1]12.5 mi (4:07 / mi) | |
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Monday Jul 19 |
| Cycling (2-way commute) 1:18:25 [2]22.0 mi (3:34 / mi) | |
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| Running 49:15 [1]6.0 mi (8:12 / mi) | |
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| Easy evening run with Kirill along the shore. |
Saturday Jul 17 |
| Cycling 42:34 [4]14.5 mi (2:55 / mi) +350m 1:42 / km | |
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| Harriman loop. The first part of my bike-run-bike-orienteering workout. |
| Running 19:20 [4]3.0 mi (6:26 / mi) +25m 3:54 / km | |
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| Harriman. Second part... |
| Cycling 43:50 [4]14.5 mi (3:01 / mi) +350m 1:45 / km | |
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| The third one... |
| Orienteering 1:03:50 [3]+270m | |
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| The last part. Just running imaginary O-cource on Surebridge map. |
Friday Jul 16 |
| Cycling (2-way commute) 1:18:35 [2]22.0 mi (3:34 / mi) | |
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Thursday Jul 15 |
| Cycling (Commute) 41:10 [4]13.3 mi (3:05 / mi) | |
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| Running 29:50 [2]4.0 mi (7:27 / mi) | |
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| Treadmill, 2% incline. |
| Cycling (Commute) 44:05 [1]10.5 mi (4:12 / mi) | |
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Wednesday Jul 14 |
| Cycling (Commute) 33:05 [4]10.5 mi (3:08 / mi) | |
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| Cycling (Commute) 38:15 [2]10.5 mi (3:38 / mi) | |
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| Rain on my way home. Had a feeling of riding a water bike. |
Tuesday Jul 13 |
| Cycling (2-way commute) 1:15:20 [2]21.0 mi (3:35 / mi) | |
| (injured) |
| Rain and strong front wind during morning ride. Injured foot is getting better... |
| Running (Warm-up) 7:30 [3]1.0 mi (7:30 / mi) | |
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| Treadmill, 2% incline. |
| Running 5:25 [3]0.5 mi (10:50 / mi) +120m 3:51 / km | |
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| Treadmill, 15% incine. |
| Gym (Strength) 20:00 [2] | |
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Monday Jul 12 |
| Cycling (2-way commute) 1:25:20 [1]22.4 mi (3:48 / mi) | |
| (injured) |
| My injured foot was much better today. Rain on my way home. |
Sunday Jul 11 |
| Triathlon (Race) 1:03:05 [5]14.0 mi (4:30 / mi) | |
| (injured) |
| Staten Island Flat As A Pancake Triathlon (1/4 mile swim, 12 miles run, 5 k run). Tried swimming without wet suit this year to see the difference in time compare with last year swim in the suit. Well, 1.5 minutes make a difference on 1/4 mile swim. Managed to fall while jumping on my bike right after the first transition and get few deep cuts and a very nasty infection in my left foot. In six hours my foot got swollen and air bubble started building up in my left leg. Few large dozes of powerful antibiotics did their jobs, bubbles dissolved and my leg survived. Pretty scary experience. 2 second slower than last year, but not bad taking in account the race circumstances. Happy with my 5 K run (19:27), a minute faster than last year.
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Friday Jul 9 |
| Cycling (2-way commute) 1:22:10 [1]22.4 mi (3:40 / mi) | |
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Thursday Jul 8 |
| Cycling (2-way commute) 1:34:35 [2]25.5 mi (3:42 / mi) | |
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| Swimming 35:00 [2] | |
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| Running 29:41 [2]4.0 mi (7:25 / mi) | |
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| Treadmill, 2% incline. |
Wednesday Jul 7 |
| Cycling (Commute) 42:10 [3]13.2 mi (3:11 / mi) | |
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| Swimming 35:00 [2] | |
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| Running 27:15 [3]4.0 mi (6:48 / mi) | |
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| Treadmill, 2% incline. Few accelerations at 6 min/mile. |
| Running (Cool-down) 8:00 [2]1.0 mi (7:59 / mi) | |
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| Cycling (Commute) 46:25 [2]12.3 mi (3:46 / mi) | |
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Tuesday Jul 6 |
| Cycling (Commute) 39:15 [4]13.2 mi (2:58 / mi) | |
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| Swimming 40:00 [3] | |
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| Cycling ( Commute) 48:15 [1]12.3 mi (3:54 / mi) | |
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| Running 29:11 [3]4.0 mi (7:17 / mi) | |
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| Treadmill, 2% incline. |
Monday Jul 5 |
| Tennis 1:11:30 [2] | |
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| Hot and humid. |
Saturday Jul 3 |
| Cycling 54:16 [2]14.7 mi (3:42 / mi) +390m 2:07 / km | |
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| Usual Harriman loop with few exta hills. Shadowing Nikita on my singlespeed commute bike. |
| Cycling 42:42 [4]14.5 mi (2:57 / mi) +350m 1:42 / km | |
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| Harriman loop on Nikita's racing bike. |
| Running 19:12 [4]3.0 mi (6:24 / mi) | |
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| After bike. |
Friday Jul 2 |
| Cycling (2-way commute) 1:17:20 [1]21.0 mi (3:40 / mi) | |
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Thursday Jul 1 |
| Cycling (Commute) 38:50 [4]13.3 mi (2:55 / mi) | |
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| Swimming 40:00 [1] | |
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| Cycling ( Commute) 44:20 [2]12.0 mi (3:42 / mi) | |
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| Running 1:03:20 [2]8.0 mi (7:54 / mi) | |
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| After bike. Easy run with Kirill along the shore. |