Tuesday May 31 |
 | Cycling (Bike trainer) 30:00 [2] | |
| (injured) |
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| Running (Treadmill, 2% incline) 29:32 [2]4.0 mi (7:22 / mi) | |
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Sunday May 29 |
| Cycling tempo 43:20 [4]14.1 mi (3:05 / mi) +350m 1:46 / km | |
| (injured) |
| Harriman bike loop. Babying my broken index finger on bumpy spots and slowing down on descents - steering with left hand in Harriman is a bit sceary. Pushing hard uphill and going all the way in aero position, though... |
| Running tempo 19:22 [4]3.0 mi (6:27 / mi) | |
| (injured) |
| After bike |
Saturday May 28 |
| Running 1:13:04 [2]10.0 mi (7:17 / mi) | |
| (injured) |
| Along the shore |
Thursday May 26 |
| Running (Treadmill, 2% incline) 27:34 [3]4.0 mi (6:53 / mi) | |
| (injured) |
| |
Wednesday May 25 |
| Cycling tempo (Bike trainer) 10:00 [4] | |
| (injured) |
| Cadence 100. 5 min @ 300 watts, 5 min @ 310 watts |
| Running tempo (Treadmill, 2% incline) 6:10 [4]1.0 mi (6:10 / mi) | |
| (injured) |
| After bike |
| Cycling tempo (Bike trainer) 10:00 [4] | |
| (injured) |
| After run. Cadence 100, 300 watts |
| Running (Treadmill, 2% incline) 6:05 [4]1.0 mi (6:05 / mi) | |
| (injured) |
| After bike |
| Weights/Machines 20:00 [2] | |
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| Legs: 4x15x(460 lbs press, 215 lbs extention, 210 lbs curles) . |
Tuesday May 24 |
| Cycling (Bike trainer) 20:00 [3] | |
| (injured) |
| 270 watts @ cadence 100. |
| Running (Treadmill, 2% incline) 29:50 [2]4.0 mi (7:27 / mi) | |
| (injured) |
| |
| Weights/Machines 12:00 [2] | |
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Monday May 23 |
| Cycling intervals (Bike trainer) 10:00 [4] | |
| (injured) |
| Cadence 100. 5 min @ 300 watts, 2 min @ 320 watts, 1 min @ 300 watts, 2 min @ 320 watts. |
| Running tempo (Treadmill, 2% incline) 3:05 [4]0.5 mi (6:10 / mi) | |
| (injured) |
| After bike |
| Cycling intervals (Bike trainer) 10:00 [4] | |
| (injured) |
| After run. Cadence 100. 5 min @ 300 watts, 2 min @ 320 watts, 1 min @ 300 watts, 2 min @ 320 watts. |
| Running tempo (Treadmill, 2% incline) 3:00 [4]0.5 mi (6:00 / mi) | |
| (injured) |
| After bike |
| Running hills (Stairs) 14:00 [3]+180m | |
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Saturday May 21 |
| Cycling warm up/down 8:00 [1]2.0 mi (3:59 / mi) | |
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| Cycling intervals 1:31:20 [3]32.0 mi (2:50 / mi) | |
| (injured) |
| Nice sunny day. Couldn't resist to go for a ride along the shore. Slowing down when passing pedestrians scattered along the bike path. |
| Running tempo 25:50 [4]4.0 mi (6:27 / mi) | |
| (injured) |
| After bike. Last mile - 6:10 |
| Running warm up/down 13:00 [1]1.5 mi (8:39 / mi) | |
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Friday May 20 |
| Running hills (Stairs) 14:00 [3]+180m | |
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| Cycling tempo (Bike trainer) 20:00 [4] | |
| (injured) |
| 300 watt3, 105 cadence |
| Running tempo (Treadmill, 2% incline) 13:26 [4]2.0 mi (6:42 / mi) | |
| (injured) |
| Picked up the second mile - 6:00 min |
Thursday May 19 |
| Cycling (2-way commute, mtn) 1:46:20 [1]22.0 mi (4:49 / mi) | |
| (injured) |
| On mountain bike with front suspension to reduce impact on my broken right index finger. |
Wednesday May 18 |
| Running hills (Stairs) 14:00 [3]+180m | |
| (injured) |
| 4x12 floors |
| Cycling tempo (Trainer) 15:00 [4] | |
| (injured) |
| @ 310 watts, 105 cadence |
| Running tempo (Treadmill, 2% incline) 12:25 [4]2.0 mi (6:11 / mi) | |
| (injured) |
| After bike |
| Weights/Machines (Legs) 20:00 [2] | |
| |
| 4x15x(450 lb press, 205 lb extention, 205 lb curles) |
Tuesday May 17 |
| Running hills (Stairs) 14:00 [3]+180m | |
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| Cycling tempo (Trainer) 20:00 [4] | |
| (injured) |
| Skipping bike commutes to let my broken index finger heal a bit. Just spinning bike trainer in gym at 300 watts. |
| Running (Treadmill, 2% incline) 22:30 [3]3.0 mi (7:30 / mi) | |
| (injured) |
| After bike |
Monday May 16 |
| Running intervals (Stairs) 14:00 [3]+180m | |
| |
| 4x12 floors in office building on One Madison Ave in Manhattan |
Sunday May 15 |
| Gym tempo (Bike trainer) 30:00 [4] | |
| (injured) |
| |
| Weights/Machines (Legs) 20:00 [2] | |
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Thursday May 12 |
| Cycling (2-way commute) 1:38:10 [1]22.0 mi (4:27 / mi) | |
| (injured) |
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Wednesday May 11 |
| Cycling (2-way commute) 1:17:30 [2]20.0 mi (3:51 / mi) | |
| (injured) |
| Got 'doored' in down-town Manhattan during my morning commute. I was passing a school bus parked on a street about 50 feet away from a street light and the stupid driver opened his door right in front of my face. I slammed the door and fell. I didn't notice anything serious with me or my bike right away. Just few usual scratches on elbows and knees. I rode another mile toward mid-town for my usual swimming workout and noticed pain in my right index finger. I took my cycling glove off and found that the finger is literally screwed up. X-rays in ER just confirmed that my finger is broken. So remember to take your gloves off and check your fingers if you get 'doored'. |
Tuesday May 10 |
| Cycling (2-way commute) 1:44:30 [1]26.0 mi (4:01 / mi) | |
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| Running (Treadmill, 2% incline) 29:50 [2]4.0 mi (7:27 / mi) | |
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| Weights/Machines (Upper body) 20:00 [2] | |
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Monday May 9 |
| Cycling (2-way commute) 1:40:50 [2]26.0 mi (3:53 / mi) | |
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Sunday May 8 |
| Cycling 41:53 [4]14.1 mi (2:58 / mi) +350m 1:43 / km | |
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| Harriman. The usual bike loop: Seven Lakes Dr, Lake Welch Dr, Tiorati Brook Rd. |
| Running tempo 19:44 [4]3.0 mi (6:34 / mi) +40m 3:55 / km | |
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| After bike |
Saturday May 7 |
| Running long 59:30 [2]8.0 mi (7:25 / mi) | |
| ahr:136 max:151 |
| Along the shore. Windy. |
| Swimming 45:00 [2] | |
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Friday May 6 |
| Cycling (2-way commute) 1:31:50 [1]22.0 mi (4:11 / mi) | |
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| Running (Treadmill, 2% incline) 28:25 [2]4.0 mi (7:06 / mi) | |
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| Weights/Machines (Upper body) 20:00 [2] | |
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Thursday May 5 |
| Cycling (2-way commute) 1:36:50 [1]22.0 mi (4:23 / mi) | |
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| Running warm up/down (Treadmill, 2% incline) 29:20 [2]4.0 mi (7:19 / mi) | |
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| Weights/Machines 20:00 [2] | |
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| Swimming 40:00 [3] | |
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Wednesday May 4 |
| Cycling (2-way commute) 1:42:50 [2]26.0 mi (3:56 / mi) | |
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| Swimming 30:00 [3] | |
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Tuesday May 3 |
| Cycling (2-way commute) 1:41:45 [2]26.0 mi (3:54 / mi) | |
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| Swimming 25:00 [3] | |
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Monday May 2 |
| Cycling (2-way commute) 1:41:15 [2]26.0 mi (3:53 / mi) | |
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| Swimming 25:00 [3] | |
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| Running warm up/down (Treadmill, 2% incline) 14:40 [2]2.0 mi (7:19 / mi) | |
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| Weights/Machines (Upper body) 20:00 [2] | |
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Sunday May 1 |
| Orienteering race 1:11:47 [4]8.7 km (8:15 / km) +365m 6:49 / km | |
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| Much better run. Lost 2-3 min. in total near controls and on one route choice. |
| Cycling 40:27 [4]14.3 mi (2:48 / mi) +235m 1:40 / km | |
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| Rode West Point Triathlon bike leg 40 min. after finishig O-race. |
| Running tempo 20:18 [4]3.1 mi (6:32 / mi) +35m 3:56 / km | |
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| After bike. |
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Red Y - Splits |