Monday Jul 31 |
 | Cycling (2-way commute) 1:59:30 [2]29.7 mi (4:01 / mi) | |
| weight:173lbs shoes: Michelin Carbon, rear wheel |
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| Swimming (Freestyle, hand paddles) 45:00 [2]2.5 km (18:00 / km) | |
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Sunday Jul 30 |
| Triathlon race 58:45 [5]15.5 mi (3:46 / mi) | |
| ahr:160 max:171 |
| FLAT AS A PANCAKE TRIATHLON race. Flat and fast. Above 80F when I was taking off. Legs felt tired after 12 miles at 24 mph, but managed to pick toward the end and finish 5k run at 20:10 despite the heat. Finished okay - 2nd in my age group and 14 overall out of 447. |
Friday Jul 28 |
| Cycling (2-way commute) 1:50:20 [2]27.5 mi (4:01 / mi) | |
| slept:6.0 weight:170lbs shoes: Michelin Carbon, rear wheel |
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| Swimming (Freestyle, hand paddles) 20:00 [3]1.2 km (16:40 / km) | |
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Thursday Jul 27 |
| Cycling (2-way commute) 2:01:20 [2]29.8 mi (4:04 / mi) | |
| slept:6.0 weight:170lbs shoes: Michelin Carbon, rear wheel |
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| Swimming (With hand paddles) 30:00 [2]1.7 km (17:39 / km) | |
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Wednesday Jul 26 |
| Cycling (2-way commute) 1:49:10 [3]29.8 mi (3:40 / mi) | |
| slept:6.0 weight:170lbs shoes: Michelin Carbon, rear wheel |
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| Swimming (With hand paddles) 30:00 [2]1.7 km (17:39 / km) | |
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| Running warm up/down 11:45 [2]1.5 mi (7:49 / mi) | |
| shoes: Polo Sport X-67 |
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| Running tempo 18:52 [4]3.0 mi (6:16 / mi) | |
| ahr:162 max:171 shoes: Polo Sport X-67 |
| Along the shore after evening bike commute. Humid, 84F. |
Tuesday Jul 25 |
| Cycling (2-way commute) 1:59:20 [3]29.7 mi (4:01 / mi) | |
| weight:168lbs shoes: Michelin Carbon, rear wheel |
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| Swimming (With hand paddles) 20:00 [2]1.1 km (18:11 / km) | |
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Monday Jul 24 |
| Cycling (2-way commute) 2:01:00 [2]29.5 mi (4:06 / mi) | |
| slept:7.0 weight:168lbs shoes: Vittoria Team-Pro, rear wheel |
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| Swimming (With hand paddles) 25:00 [2]1.3 km (19:14 / km) | |
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Sunday Jul 23 |
| Running warm up/down 29:40 [2]3.5 mi (8:28 / mi) | |
| shoes: Nike Air Max 2003 |
| To gym before bike workout; to shore before tempo run and home after the tempo run. |
| Cycling warm up/down (Bike trainer) 10:00 [3]3.0 mi (3:19 / mi) | |
| ahr:136 max:145 |
| @ 250 watts |
| Cycling tempo 20:00 [4]8.1 mi (2:28 / mi) | |
| ahr:155 max:165 |
| @ 300 watts and last minute @ 350 |
| Running tempo 19:01 [4]3.0 mi (6:19 / mi) | |
| ahr:161 max:169 shoes: Nike Air Max 2003 |
| Along the shore. Much cooler than yesterday, but still humid. Light rain. |
Saturday Jul 22 |
| Running warm up/down 11:20 [2]1.5 mi (7:33 / mi) | |
| shoes: Polo Sport X-67 |
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| Running tempo 18:59 [4]3.0 mi (6:19 / mi) | |
| ahr:161 max:171 shoes: Polo Sport X-67 |
| Along the shore. Hot and humid. |
| Swimming (Ocean swim) 10:00 [2]0.5 km (20:00 / km) | |
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| Easy swim with hand paddles. |
Friday Jul 21 |
| Cycling (2-way commute) 1:55:10 [2]29.5 mi (3:54 / mi) | |
| slept:6.0 (injured) shoes: Vittoria Team-Pro, rear wheel |
| Pushing hard in the morning and took it easy in the evening under rain. |
| Swimming (With hand paddles) 35:00 [2]1.9 km (18:25 / km) | |
| (injured) |
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Thursday Jul 20 |
| Cycling (2-way commute) 1:48:20 [3]29.7 mi (3:38 / mi) | |
| (injured) shoes: Vittoria Team-Pro, rear wheel |
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| Swimming (With hand paddles) 40:00 [2]2.1 km (19:03 / km) | |
| (injured) |
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Wednesday Jul 19 |
| Cycling (2-way commute) 1:59:20 [3]29.5 mi (4:03 / mi) | |
| (injured) shoes: Vittoria Team-Pro, rear wheel |
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Tuesday Jul 18 |
| Running long (Morning commute) 1:37:30 [3]13.3 mi (7:19 / mi) | |
| ahr:153 max:165 slept:6.0 weight:166lbs (injured) shoes: New Balance 2001 |
| From home to the pool. Hot and humid. 85F when I was crossing the Brooklyn bridge at 6 AM. |
| Swimming (With hand paddles) 20:00 [1]0.8 mi (24:59 / mi) | |
| (injured) |
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| Running long 2:04:20 [2]15.3 mi (8:07 / mi) | |
| ahr:139 max:150 (injured) shoes: New Balance 2001 |
| From the pool to work in the morning and back home in the evening. Even more heat and humid. 90F when I was passing the Brooklyn bridge at 8PM. Took it easy... |
Monday Jul 17 |
| Cycling (2-way commute) 2:04:10 [2]29.5 mi (4:12 / mi) | |
| weight:167lbs (injured) shoes: Vittoria Team-Pro, rear wheel |
| Hot and humid. Still nice to have a first bike ride in 4 weeks. Put an splint into cycling glove just in case... |
| Cycling (With hand paddles) 20:00 [1]0.8 km (25:00 / km) | |
| (injured) |
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Sunday Jul 16 |
| Swimming (With hand paddles) 20:00 [1]1 km (20:00 / km) | |
| (injured) |
| Easy swim in the ocean. Wrist feels okay. |
Saturday Jul 15 |
| Cycling warm up/down (Bike trainer) 10:00 [2]3.0 mi (3:19 / mi) | |
| ahr:131 max:142 (injured) |
| @ 250 watts. |
| Cycling (Bike trainer) 20:00 [4]8.0 mi (2:29 / mi) | |
| ahr:158 max:168 (injured) |
| @ 300 watts and 90-95 cadence. Legs feel okay. I was expecting worse after 3 weeks break in cycling. |
| Running hills (Long hill repeats) 1:24:12 [4]9.0 mi (9:21 / mi) +640m 4:46 / km | |
| ahr:155 max:172 (injured) shoes: Nike Air Max 2003 |
| 60x120m hill repeats in Owl's Head park around 3 PM (85F). Not as hot as two weeks ago when I was doing the same workout, but humid. Light rain. |
| Running warm up/down 28:20 [2]3.5 mi (8:06 / mi) | |
| (injured) shoes: Nike Air Max 2003 |
| From gym to the Owl's Head park and back home after hill repeats. |
| Swimming (With hand paddles) 20:00 [2]1 km (20:00 / km) | |
| (injured) |
| On Friday I finally got a metal pin out of my broken wrist. Couldn't resist to go for an easy swim with hand paddles in the ocean. Broken bone seems healing, but dislocated pinky finger is still swollen. |
Tuesday Jul 11 |
| Swimming 15:00 [3]0.5 mi (29:59 / mi) | |
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Sunday Jul 9 |
| Running race 1:27:45 [4]13.1 mi (6:42 / mi) +115m 4:03 / km vdot: 52.4 | |
| ahr:163 max:171 slept:7.0 weight:166lbs (injured) shoes: Asics Gel-DS Racer VII |
| Bronx Half-Marathon. Pretty hot already (~80F) when the race started. Started a bit fast with Greg - 3 first miles around 6:20 min/mile. Legs seemed okay, but HR started rising and I let Greg go, but kept him in sight. Mile marks seemed to be off and I just kept watching my HR letting it rise on uphills. Picked up a bit last two miles. Good effort and desent time despite the heat, sun and humidity. |
Wednesday Jul 5 |
| Running long (Morning commute) 1:42:30 [3]14.3 mi (7:09 / mi) | |
| ahr:147 max:156 slept:6.0 weight:165lbs (injured) shoes: New Balance 2001 |
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Monday Jul 3 |
| Running long (Morning commute) 1:49:30 [2]14.3 mi (7:38 / mi) | |
| ahr:136 max:160 rhr:46 slept:6.0 weight:167lbs (injured) shoes: New Balance 2001 |
| Legs are still pretty stiff after Saturday's hills. Very humid. Taking easy today... |
| Running long (Evening commute) 1:52:50 [2]14.3 mi (7:53 / mi) | |
| ahr:135 max:145 (injured) shoes: New Balance 2001 |
| Even more humid. Front wind @ 18 mph was very helpful to fight heat. |
Saturday Jul 1 |
| Running warm up/down 49:10 [2]6.0 mi (8:12 / mi) | |
| (injured) shoes: Nike Air Max 2003 |
| Along the shore. |
| Running hills 1:25:50 [4]9.0 mi (9:32 / mi) +665m 4:49 / km | |
| ahr:154 max:168 (injured) shoes: Nike Air Max 2003 |
| 60x120m hill repeats in Owl's Head park around 2 PM (85F). Legs feel dead toward the end... |