Friday Mar 31 |
 | Cycling (2-way commute) 1:43:10 [3]29.0 mi (3:34 / mi) | |
| ahr:133 max:165 shoes: Conti GP 3K tire, rear wheel |
| Spinning hard whenever possible. |
| Swimming 30:00 [2]1.7 km (17:39 / km) | |
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Thursday Mar 30 |
| Cycling (2-way commute) 1:56:40 [2]29.0 mi (4:01 / mi) | |
| slept:6.0 shoes: Conti GP 3K tire, rear wheel |
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| Swimming 25:00 [1]1.2 km (20:50 / km) | |
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Wednesday Mar 29 |
| Running (Morning commute) 1:22:35 [3]12.0 mi (6:53 / mi) | |
| ahr:148 max:157 slept:6.0 shoes: Nike Air Max 2003 |
| It was a bit chilly this morning. Hammering all the way to stay (run?) warm. Tune of the run - Navras by Juno Reactor. |
| Running (Evening commute) 1:32:30 [2]12.0 mi (7:41 / mi) | |
| ahr:135 max:144 shoes: Nike Air Max 2003 |
| Easy run home. Legs are pretty much dead anyway... |
Tuesday Mar 28 |
| Cycling (2-way commute) 2:08:20 [2]29.0 mi (4:25 / mi) | |
| slept:6.0 weight:170lbs shoes: Conti GP 3K tire, rear wheel |
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| Swimming 30:00 [3]1.8 km (16:40 / km) | |
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| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming |
Monday Mar 27 |
| Cycling (2-way commute) 1:53:50 [3]29.0 mi (3:54 / mi) | |
| slept:5.0 weight:170lbs shoes: Conti GP 3K tire, rear wheel |
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| Swimming 33:00 [2]1.8 km (18:20 / km) | |
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| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming |
| Running warm up/down 15:00 [2]2.0 mi (7:30 / mi) | |
| shoes: Polo Sport X-67 |
| To track and back home. |
| Running tempo 18:38 [4]3.0 mi (6:13 / mi) | |
| ahr:157 max:166 shoes: Polo Sport X-67 |
| Running workout on Fort Hamilton school track after evening bike commute. It was pretty dark and I could barely see numbers on my Polar. Just tried to pace myself according to my feelings. Splits and HR:
6:13 150/158
6:17 159/162
6:08 163/166
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Saturday Mar 25 |
| Running warm up/down 1:51 [2]1.5 mi (1:14 / mi) | |
| slept:7.0 shoes: Nike Air Max 2003 |
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| Running tempo 53:50 [3]8.0 mi (6:43 / mi) | |
| ahr:156 max:161 shoes: Nike Air Max 2003 |
| Morning run along the shore. Tune of the run - Free Tibet by Hilight Tribe. |
Friday Mar 24 |
| Cycling (2-way commute) 2:05:15 [2]29.3 mi (4:15 / mi) | |
| slept:6.0 shoes: Conti GP 3K tire, rear wheel |
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| Swimming 35:00 [2]2 km (17:30 / km) | |
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Thursday Mar 23 |
| Cycling (2-way commute) 2:02:50 [2]29.0 mi (4:14 / mi) | |
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| Swimming 20:00 [3]1.3 km (15:23 / km) | |
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| Forgot to set my alarm clock and woke up an hour later than usually. I missed my reservation time in the poo but I was lucky to get a free lane. Swimming was very helpful after my yesterday's run. |
Wednesday Mar 22 |
| Running long (Morning commute) 1:23:50 [3]12.0 mi (6:58 / mi) | |
| ahr:149 max:156 slept:5.5 shoes: New Balance 2001 |
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| Running long (Evening commute) 1:25:05 [3]12.0 mi (7:04 / mi) | |
| ahr:146 max:156 shoes: New Balance 2001 |
| Slow run in Manhattan. Picked up in Brooklyn. Tune of the run - Children of the Night by Juno Reactor. |
Tuesday Mar 21 |
| Cycling (2-way commute) 1:59:50 [2]29.0 mi (4:07 / mi) | |
| slept:6.0 shoes: Conti GP 3K tire, rear wheel |
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| Swimming 25:00 [3]1.5 km (16:40 / km) | |
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Monday Mar 20 |
| Cycling (2-way commute) 1:49:19 [3]29.0 mi (3:46 / mi) | |
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| Swimming 32:00 [2]1.8 km (17:47 / km) | |
| slept:4.5 |
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| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming |
Friday Mar 17 |
| Cycling (2-way commute) 1:55:40 [3]29.0 mi (3:59 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
| Hummering 1-6 min. intervals traffic permitting... |
| Swimming 30:00 [3]1.8 km (16:40 / km) | |
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| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming |
Thursday Mar 16 |
| Cycling (2-way commute) 1:57:20 [2]29.0 mi (4:03 / mi) | |
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| Swimming 25:00 [3]1.5 km (16:40 / km) | |
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| Nice water today. Feeling better... |
| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming |
Wednesday Mar 15 |
| Cycling (2-way commute) 1:48:10 [2]25.0 mi (4:19 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
| Skipped swimming and running today. Fighting light cold... |
Tuesday Mar 14 |
| Cycling (2-way commute) 1:58:20 [2]29.0 mi (4:04 / mi) | |
| slept:6.0 shoes: Conti GP 3K tire, rear wheel |
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| Swimming 25:00 [2]1.6 km (15:37 / km) | |
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| Freezing water in two days in a row. It looks like I'm catching a cold... |
Monday Mar 13 |
| Cycling (2-way commute) 2:01:10 [2]29.0 mi (4:11 / mi) | |
| slept:5.0 weight:169lbs shoes: Conti GP 3K tire, rear wheel |
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| Swimming 30:00 [2]1.8 km (16:40 / km) | |
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| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming |
| Note | |
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| This week will be easy - it is the last one in base training cycle. |
Saturday Mar 11 |
| Running long 2:32:40 [3]22.0 mi (6:56 / mi) | |
| ahr:153 max:160 slept:7.0 shoes: New Balance 2001 |
| ... and even more hummering. Long run along the shore. Perfect day for running - ~60F, light North wind. Tune of the run - Navras by Juno Reactor. |
Friday Mar 10 |
| Cycling (2-way commute) 1:53:10 [3]29.0 mi (3:53 / mi) | |
| slept:6.0 weight:169lbs shoes: Conti GP 3K tire, rear wheel |
| More hummering... |
| Swimming 34:00 [3]2.1 km (16:11 / km) | |
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Thursday Mar 9 |
| Cycling (2-way commute) 2:01:20 [2]29.0 mi (4:11 / mi) | |
| slept:5.0 shoes: Conti GP 3K tire, rear wheel |
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| Swimming 30:00 [3]1.9 km (15:47 / km) | |
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| Freezing water. Could warm up only after few sets of crunches in sauna after swimming. |
| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming |
Wednesday Mar 8 |
| Running (Morning commute) 1:26:40 [2]12.0 mi (7:12 / mi) | |
| ahr:142 max:150 slept:5.0 shoes: New Balance 2001 |
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| Running (Evening commute) 1:25:50 [2]12.0 mi (7:09 / mi) | |
| ahr:144 max:153 shoes: New Balance 2001 |
| Tune of the run - Masters Of The Universe by Juno Reactor. |
Tuesday Mar 7 |
| Cycling (2-way commute) 2:03:15 [2]29.0 mi (4:14 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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| C • CF 10 |
| Swimming 30:00 [3]1.9 km (15:47 / km) | |
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| Gym (Abs (crunches)) 6:00 [3] | |
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| 5x50 in sauna after swimming |
Monday Mar 6 |
| Cycling 1:56:30 [3]29.0 mi (4:01 / mi) | |
| weight:171lbs shoes: Conti GP 3K tire, rear wheel |
| Hummering on the West side in Manhattan and the Brooklyn bridge. I could use term "baltering" since I was in tights, but "hummering" seems more appropriate. Besides, the term "hummering" is well known for attackpointers, but it is not overused as "baltering"... |
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| C • hummering 2 |
| Swimming 30:00 [3]1.9 km (15:47 / km) | |
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| Weights/Machines 20:00 [2] | |
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| Stopped in gym on my way home. Nautilus Nitro Plus - legs: 5 x 10 x (460 lb press, 230 lb extensions, 210 lb curls). |
Saturday Mar 4 |
| Running long 2:13:08 [3]18.0 mi (7:24 / mi) | |
| ahr:147 max:156 shoes: New Balance 2001 |
| Long run along the shore. It would be much better without NW wind gusting to 32 mph. Tune of the run - Dead or Aive by Deep Purple. |
Friday Mar 3 |
| Cycling (2-way commute, mtn, studs) 2:05:35 [3]29.0 mi (4:19 / mi) | |
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| I wasn't sure if I made a right decision to ride my single speed mountain bike with studded tires. Bumpy ice on the Brooklyn bridge and West side in Manhattan confirmed that it was a wise decision. |
| Swimming 30:00 [3]1.9 km (15:47 / km) | |
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| Something was messed up with the pool heating. One half of the pool was cold and another was very warm. My legs tired after morning commute almost recovered toward the end of swimming. |
Thursday Mar 2 |
| Cycling (2-way morning commute) 1:46:20 [3]26.6 mi (3:59 / mi) | |
| slept:5.0 shoes: Conti GP 3K tire, rear wheel |
| Took day off at work because of US Naturalization interview, but didn't want to skip another day of swimming. Pushed hard going uphill on the Brooklyn bridge and on the West side bike path in Manhattan. |
| Swimming 30:00 [3]1.9 km (15:47 / km) | |
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Wednesday Mar 1 |
| Running (Morning commute) 1:26:20 [2]12.0 mi (7:11 / mi) | |
| ahr:141 max:149 slept:7.0 shoes: New Balance 2001 |
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| Running (Evening commute) 1:25:15 [2]12.0 mi (7:06 / mi) | |
| ahr:140 max:151 shoes: New Balance 2001 |
| Picked up last few miles. Tune of the run - War Dogs by Juno Reactor. |