Tuesday Jan 31 |
 | Cycling (2-way morning commute) 2:03:45 [2]26.8 mi (4:36 / mi) | |
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| Rain and very windy. |
| Swimming 20:00 [3]1.35 km (14:49 / km) | |
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| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming |
Monday Jan 30 |
| Cycling (2-way morning commute) 2:00:10 [2]26.6 mi (4:30 / mi) | |
| slept:6.0 weight:168.5lbs |
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| C • Hi, Dima.
Поk... 8 |
| Swimming 30:00 [3]2 km (15:00 / km) | |
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| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming |
| Running 48:16 [2]6.0 mi (8:02 / mi) | |
| ahr:133 max:140 shoes: New Balance 2001 |
| Easy evening run along the shore. |
Saturday Jan 28 |
| Running warm up/down 12:00 [2]1.5 mi (7:59 / mi) | |
| shoes: Asics Gel-DS Racer VII |
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| Running race 1:26:47 [4]13.1 mi (6:37 / mi) +165m 3:58 / km vdot: 53.1 | |
| ahr:166 max:174 slept:7.0 weight:168lbs shoes: Asics Gel-DS Racer VII |
| Manhattan Half-Marathon in the Central Park. HR is pretty high - I'm still recovering from a cold I cought a week ago. My goal was to run under 1:28:00 - qualifying time standard for a guaranteed entry in NYC Marathon last year. I noticed Greg in DVOA red shirt after two miles into race and kept shadowing him all the way. I was feeling okay first 7 miles, but noticed that my HR is going over the roof after the second North hill and slowed down. Starterd feeling better after few miles and picked up pace a bit. Happy with today's result near the end of base training. Thanks Greg for the pace...
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Thursday Jan 26 |
| Cycling (2-way morning commute) 2:03:50 [1]26.6 mi (4:40 / mi) | |
| slept:6.0 |
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| Swimming 25:00 [3]1.8 km (13:53 / km) | |
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| Running 28:10 [2]3.6 mi (7:49 / mi) | |
| ahr:134 max:144 shoes: Asics Gel-DS Racer VII |
| Along the shore. Very windy. |
Wednesday Jan 25 |
| Cycling (2-way morning commute) 1:58:45 [2]26.6 mi (4:27 / mi) | |
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| Swimming 30:00 [2]2 km (15:00 / km) | |
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| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming. |
Tuesday Jan 24 |
| Cycling (2-way morning commute) 1:45:10 [2]25.5 mi (4:07 / mi) | |
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| Swimming 35:00 [2] | |
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| Running (Treadmill, 2% incline) 27:58 [3]4.0 mi (7:00 / mi) | |
| ahr:154 max:166 shoes: Nike Air Max 2003 |
| 4x400m @ 1:37 via 400m during the second half of the run. |
| Weights/Machines (Abs & back) 15:00 [2] | |
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Monday Jan 23 |
| Cycling (Morning commute) 58:20 [2]13.3 mi (4:23 / mi) | |
| weight:168lbs |
| Cold rain and front wind. |
| Swimming 30:00 [3]2 km (15:00 / km) | |
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Saturday Jan 21 |
| Running warm up/down 12:10 [2]1.5 mi (8:06 / mi) | |
| slept:8.0 shoes: New Balance 2001 |
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| Running tempo 54:30 [4]8.0 mi (6:48 / mi) | |
| ahr:162 max:166 shoes: New Balance 2001 |
| 8 AM run along the shore. Windy, but otherwise near perfect weather for running. Tune of the run - Zwara (Sleepwalker) by Juno Reactor. |
Friday Jan 20 |
| Cycling (2-way commute) 1:47:50 [2]25.5 mi (4:14 / mi) | |
| slept:6.0 |
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| Swimming 35:00 [2]2.1 km (16:40 / km) | |
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| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming. |
Thursday Jan 19 |
| Running (Early morning commute) 1:12:10 [3]10.0 mi (7:12 / mi) | |
| ahr:150 max:162 slept:7.0 shoes: New Balance 2001 |
| Feeling much better than during my Monday's run. |
| Running (Evening commute) 1:12:05 [3]10.0 mi (7:12 / mi) | |
| ahr:151 max:164 shoes: New Balance 2001 |
| It was a day of classical rock. Tune of the day - Night People by Dio closely followed by I Speed At Night also by Dio. |
Wednesday Jan 18 |
| Cycling (2-way commute) 1:49:55 [2]25.5 mi (4:19 / mi) | |
| slept:7.0 |
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| Swimming 35:00 [2]2.2 km (15:55 / km) | |
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| Gym (Abs (crunches)) 5:00 [3] | |
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| 4x50 in sauna after swimming. |
Tuesday Jan 17 |
| Cycling (2-way commute) 1:50:30 [2]25.5 mi (4:20 / mi) | |
| slept:7.0 weight:170lbs |
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| Swimming 30:00 [2]1.8 km (16:40 / km) | |
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Monday Jan 16 |
| Running warm up/down 20:50 [2]2.5 mi (8:20 / mi) | |
| shoes: Polo Sport X-67 |
| To local gym and back home |
| Running (Treadmill, 2% incline) 1:18:50 [3]10.0 mi (7:53 / mi) | |
| ahr:149 max:153 shoes: Polo Sport X-67 |
| Ve-e-e-ry boring! Too cold for me yet to run outside that long though. HR seems to be too high due to recent sickness and poor ventilation. Two bottles of water were very helpful... |
| Weights/Machines 30:00 [2] | |
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| 4 x 10 x [ Nautilus Nitro Plus: legs (440 lb press, 230 lb extensions, 210 lb curls). |
Friday Jan 13 |
| Cycling (2-way commute) 1:43:20 [1]21.0 mi (4:54 / mi) | |
| slept:9.0 (sick) |
| Feeling a bit better. |
Thursday Jan 12 |
| Cycling (2-way commute) 1:45:30 [1]21.0 mi (5:00 / mi) | |
| slept:6.0 (sick) |
| It looks like I caught some cold - not feeling good since Wednesday. 13 hours at work today also added up. Need more sleep and no training for few days. Well, commute doesn't count :) |
Wednesday Jan 11 |
| Cycling (2-way commute) 1:50:40 [2]25.5 mi (4:20 / mi) | |
| slept:6.0 |
| Rain on my way home |
| Swimming 30:00 [2]1.8 km (16:40 / km) | |
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Tuesday Jan 10 |
| Cycling (2-way commute) 1:48:10 [2]25.5 mi (4:14 / mi) | |
| slept:6.0 |
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| Swimming 35:00 [2]2 km (17:30 / km) | |
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| Running warm up/down (Treadmill, 2% incline) 30:00 [2]4.0 mi (7:30 / mi) | |
| shoes: Nike Air Max 2003 |
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| Weights/Machines 40:00 [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 Jan 9 |
| Cycling (2-way commute) 1:39:50 [2]25.5 mi (3:54 / mi) | |
| weight:174lbs |
| Almost got toasted in this hot (50+ F) weather. |
| Swimming 35:00 [3]2.35 km (14:54 / km) | |
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Saturday Jan 7 |
| Cycling (Commute) 56:30 [3]14.8 mi (3:48 / mi) +90m 2:20 / km | |
| ahr:135 max:153 |
| To the Central Park. Nice sunny day. A bit windy and chilly. |
| Running long 1:26:20 [3]12.0 mi (7:11 / mi) +170m 4:17 / km | |
| ahr:152 max:163 shoes: New Balance 2001 |
| Two loops in the Central Park. A "dead legs" run - just fast enough to stay warm. Tune of the run - War Dogs by Juno Reactor. |
| Swimming 30:00 [1]1.5 km (20:00 / km) | |
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| Swimming feels soooo good after the run. |
| Cycling (Commute) 1:03:20 [2]14.5 mi (4:22 / mi) | |
| ahr:123 max:139 |
| To the pool and back home after swimming |
Friday Jan 6 |
| Running (Early morning commute) 1:14:50 [2]10.0 mi (7:29 / mi) +75m 4:33 / km | |
| ahr:143 max:153 slept:5.0 shoes: New Balance 2001 |
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| Running (Evening commute) 1:11:40 [3]10.0 mi (7:09 / mi) +85m 4:20 / km | |
| ahr:149 max:157 shoes: New Balance 2001 |
| The usual heavy Friday's traffic in Manhattan and downtown Brooklyn. Tune of the run - God is God by Juno Reactor. |
Thursday Jan 5 |
| Cycling (2-way commute) 1:49:50 [2]26.0 mi (4:12 / mi) | |
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| Swimming 30:00 [3]2 km (15:00 / km) | |
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Wednesday Jan 4 |
| Cycling 1:46:10 [2]25.5 mi (4:09 / mi) | |
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| Swimming 30:00 [2]1 km (30:00 / km) | |
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Tuesday Jan 3 |
| Cycling (2-way commute) 1:50:10 [2]25.5 mi (4:19 / mi) | |
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| Rain and strong front find in the morning. Back to reality after Caribbean vacation... |
| Swimming 30:00 [1]1.5 km (20:00 / km) | |
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Monday Jan 2 |
| Running warm up/down 16:00 [1]2.0 mi (7:59 / mi) | |
| shoes: New Balance 2001 |
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| Running 58:06 [3]8.0 mi (7:16 / mi) | |
| ahr:148 max:161 shoes: New Balance 2001 |
| Along the shore. |