Saturday Dec 31 |
 | Note | |
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| Back to New York and nasty, rainy weather... |
Friday Dec 30 |
| Swimming (Ocean swim) 33:50 [3]2 km (16:55 / km) | |
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| Last ocean swim on the day of departure. |
| Running 28:40 [2]4.0 mi (7:09 / mi) | |
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| A short run along the shore after swimming. Didn't have enough time for a longer run :( |
Thursday Dec 29 |
| Swimming (Ocean swim) 34:40 [2]2 km (17:20 / km) | |
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| Running 59:30 [2]8.0 mi (7:25 / mi) | |
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| After swimming. Planned an easy run, but music and nice weather warmed me up. |
Wednesday Dec 28 |
| Running (Fartlek) 58:40 [3] | |
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| Noon run on soft sand zigzagging sloping beach with accelerations uphill (15-40 m) |
| Swimming (Ocean swim) 35:15 [2]2 km (17:38 / km) | |
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Tuesday Dec 27 |
| Running 25:40 [1] | |
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| Easy run along the ocean shore |
| Voleyball (Beach voleyball) 1:30:10 [1] | |
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Monday Dec 26 |
| Running 49:30 [3] | |
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| Noon run on soft sand zigzagging sloping beach with accelerations uphill (15-40 m). |
| Swimming (Ocean swim) 36:15 [2]2 km (18:08 / km) | |
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| After run |
Sunday Dec 25 |
| Running (Fartlek) 25:00 [2] | |
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| Fist day of my Caribbean vacation. Noon run on soft sand zigzagging sloping beach with accelerations uphill (15-40 m). |
| Running (Fartlek) 32:00 [3] | |
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| Evening run on soft sand zigzagging sloping beach with accelerations uphill (15-40 m). |
| Swimming (Ocean swim) 20:10 [2]1.2 km (16:48 / km) | |
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| After run. Warm and clear water. Nice swimming among exotic fishes. |
Thursday Dec 22 |
| Cycling (Early morning commute) 38:10 [3]10.5 mi (3:38 / mi) | |
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| Cycling (Evening commute) 42:15 [2]10.5 mi (4:01 / mi) | |
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| Back home. Nikita put me in dust today making a 49 miles round-trip from home to scholl and back while carrying 20 pound bag. |
| Note | |
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| I'm heading to a warm place till the end of this year and I'm not sure if I get an access to Internet. Wishing everyone very happy holidays. |
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| C • С Новым Годом! 3 |
Wednesday Dec 21 |
| Cycling (2-way commute) 1:59:00 [1]25.5 mi (4:40 / mi) | |
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| Things are getting worse. People density on the Brooklyn Bridge increased several times compare to yesterday and cops didn't allow to ride bikes. West side in Manhattan was pretty good though and I could ride with normal speed. Today bike was "legs down" the fastest method of transportation. |
| Swimming 30:00 [3] | |
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Tuesday Dec 20 |
| Cycling (2-way commute) 1:50:10 [2]25.5 mi (4:19 / mi) | |
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| Slow ride during the MTA workers strike. Terrible traffic starting early morning and crowds of people on streets of New York. Brooklyn Bridge at 6 AM was packed more than on a nice sunny day in summer. Bike room at work was also packed to the roof. Well, may be people start thinking more about alternative transportation and keep walking/biking when strike is over... |
| Swimming 50:00 [3] | |
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| C • Brooklyn Bridge 2 |
Monday Dec 19 |
| Cycling (2-way commute) 1:49:10 [2]25.5 mi (4:17 / mi) | |
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| Swimming 30:00 [3] | |
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Saturday Dec 17 |
| Cycling (Morning commute) 49:20 [3]13.3 mi (3:42 / mi) | |
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| To gym for swimming |
| Swimming 40:00 [2] | |
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| Running warm up/down 9:00 [1]1.0 mi (9:00 / mi) | |
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| Running long 2:16:10 [3]18.0 mi (7:33 / mi) +255m 4:30 / km | |
| ahr:147 max:159 |
| 3 loops in the Central Park. |
| Cycling (Commute) 1:14:10 [1]15.8 mi (4:41 / mi) | |
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| From the pool to another gym near the Central Park before the run and easy home after the run. |
Friday Dec 16 |
| Cycling (2-way commute) 1:45:15 [2]25.5 mi (4:07 / mi) | |
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| Swimming 30:00 [3] | |
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Thursday Dec 15 |
| Running (Early morning commute) 1:19:50 [2]10.0 mi (7:59 / mi) | |
| ahr:134 max:143 |
| Still pretty cold... |
| Cycling (Evening commute) 58:10 [1]10.5 mi (5:33 / mi) | |
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| Freezing rain, black ice. Easy ride home. I'm not taking chances... |
Wednesday Dec 14 |
| Cycling (Morning commute) 1:08:10 [2]14.8 mi (4:36 / mi) | |
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| More cold and wind... |
| Running (Evening commute) 1:18:05 [2]10.0 mi (7:48 / mi) | |
| ahr:138 |
| Back home. |
Tuesday Dec 13 |
| Cycling (2-way commute) 1:49:20 [2]25.5 mi (4:17 / mi) | |
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| Getting colder... |
| Swimming 30:00 [3] | |
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| Running warm up/down (Treadmill, 2% incline) 22:30 [2]3.0 mi (7:30 / mi) | |
| max:142 |
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| Weights/Machines 35:00 [2] | |
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| 4 x 10 x [ Nautilus Nitro: legs (440 lb press, 230 lb extensions, 215 lb curles); chin-ups, dips] + abs/back |
Monday Dec 12 |
| Cycling (2-way commute) 1:44:30 [2]25.5 mi (4:06 / mi) | |
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| Swimming 35:00 [3] | |
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Saturday Dec 10 |
| Running long 2:19:21 [2]17.5 mi (7:57 / mi) | |
| ahr:141 max:155 |
| Morning run with Kirill along the shore. Started easy and picked up last 4 miles. |
Friday Dec 9 |
| Cycling (Commute, mtn, studs) 1:06:30 [3]13.3 mi (4:59 / mi) | |
| slept:6.0 |
| Snow, wind. Rolling resistance of Nokian Extreme tires was increased by few inches of fresh snow. Only good thing, that this resistance was offset by the weight of tires when I was going downhill on the Brooklyn Bridge. I managed to drop somewhere key from my bike lock on the way to gym and noticed this only when came out from the swimming pool. So I had to take a subway home to find a spare key and make a car ride to pick up the bike. |
Thursday Dec 8 |
| Running (Early morning commute) 1:17:05 [2]10.0 mi (7:41 / mi) | |
| ahr:141 max:150 slept:5.0 |
| Chilly and windy. Nice view on downtown Manhattan from the South side of the Mantattan bridge. |
| Running (Evening commute) 1:16:05 [2]10.0 mi (7:37 / mi) | |
| ahr:143 max:155 |
| Feeling good. Picked up a bit toward the end. Tune of the day - Maps Of Reality by Assemblage 23.
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Wednesday Dec 7 |
| Cycling (2-way commute) 1:48:15 [2]25.5 mi (4:14 / mi) | |
| slept:6.0 |
| Windy. |
| Swimming 40:00 [3] | |
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Tuesday Dec 6 |
| Cycling (2-way commute, mtn, studs) 1:55:40 [2]25.5 mi (4:31 / mi) | |
| slept:5.5 |
| Snow and rain in the morning. |
| Swimming 30:00 [2] | |
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| Running warm up/down (Treadmill, 2% incline) 6:35 [3]1.0 mi (6:34 / mi) | |
| max:155 |
| Speedy warm up to catch machines in express line before they get occupied by fat boys and old ladies... |
| Weights/Machines 15:00 [3] | |
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| 3 x 10 x [ Nautilus Nitro: legs (440 lb press, 230 lb extensions, 215 lb curles); chin-ups, dips] |
| Running (Treadmill, 2% incline) 21:10 [3]3.0 mi (7:03 / mi) | |
| max:153 |
| Last mile @ 6:40 |
| Weights/Machines 15:00 [3] | |
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| Abs, back |
Monday Dec 5 |
| Cycling (2-way commute, mtn, studs) 1:55:50 [2]25.5 mi (4:31 / mi) | |
| slept:5.0 |
| Braking first ice this winter with Nokian Extreme tires. They hold pretty well even on bumpy ice on the Manhattan bridge. |
| Swimming 40:00 [3] | |
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Friday Dec 2 |
| Cycling (2-way commute) 1:46:20 [2]25.5 mi (4:09 / mi) | |
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| Swimming 20:00 [2] | |
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Thursday Dec 1 |
| Running (Early morning commute) 1:16:14 [2]10.0 mi (7:37 / mi) +75m 4:38 / km | |
| ahr:141 max:149 slept:5.0 |
| Early means 4:50 AM. Actually, my running with music is more like a fartlek - I just follow music rythm. Boris "the Swed" knows my pace when I run with an MP3 player - we used to run together in the Central Park. Tune of the run - Free Tibet by Hilight Tribe. |
| Running (Evening commute) 1:17:57 [2]10.0 mi (7:48 / mi) +100m 4:42 / km | |
| ahr:141 max:154 |
| Back home. Tune of the run - I Speed At Night by Dio. |