Thursday Aug 31 |
 | Cycling (2-way commute) 1:48:25 [3]29.0 mi (3:43 / mi) | |
| weight:172lbs shoes: Michelin Carbon, rear wheel |
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| Swimming (Freestyle, hand paddles) 25:00 [3]1.5 km (16:40 / km) | |
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Wednesday Aug 30 |
| Cycling (2-way commute) 1:57:40 [2]29.0 mi (4:03 / mi) | |
| slept:8.0 weight:170lbs shoes: Michelin Carbon, rear wheel |
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| Swimming (Freestyle, hand paddles) 20:00 [2]1.1 km (18:11 / km) | |
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Tuesday Aug 29 |
| Running long (Commute) 1:39:40 [2]13.3 mi (7:29 / mi) | |
| ahr:138 max:149 slept:6.0 weight:168lbs shoes: New Balance 2001 |
| From home to the pool. 68F, humid. Enjoyed free water bottle from Nike when running on the West side in Manhattan. |
| Swimming (Freestyle, hand paddles) 20:00 [1]1.1 km (18:11 / km) | |
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| Swimming feels so-o-o good after running... |
| Running long (Commute) 1:56:20 [2]15.3 mi (7:35 / mi) | |
| ahr:136 max:146 shoes: New Balance 2001 |
| From gym to work in the morning and from work to home in the evening in the "burn fat" mode. Pace was good enough for burning excessive fat accumulated during the US Champs in Colorado. |
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| C • Burning fat 3 |
Monday Aug 28 |
| Cycling (2-way commute) 2:02:10 [1]29.0 mi (4:12 / mi) | |
| weight:171lbs shoes: Michelin Carbon, rear wheel |
| Easy under rain. |
| Swimming (Freestyle, hand paddles) 30:00 [3]1.8 km (16:40 / km) | |
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Saturday Aug 26 |
| Running warm up/down 11:45 [2]1.5 mi (7:49 / mi) | |
| shoes: Nike Air Max 2003 |
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| Running long 57:10 [3]8.0 mi (7:08 / mi) | |
| ahr:154 max:161 shoes: Nike Air Max 2003 |
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Friday Aug 25 |
| Cycling (2-way commute) 1:53:40 [2]29.0 mi (3:54 / mi) | |
| 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 Aug 24 |
| Cycling (2-way commute) 1:55:50 [2]29.0 mi (3:59 / mi) | |
| slept:6.0 shoes: Michelin Carbon, rear wheel |
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| Swimming (Freestyle, hand paddles) 25:00 [2]1.4 km (17:51 / km) | |
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Wednesday Aug 23 |
| Cycling (2-way commute) 1:49:10 [3]29.0 mi (3:45 / mi) | |
| slept:5.0 weight:169lbs shoes: Michelin Carbon, rear wheel |
| Back to New York... |
| Swimming (Freestyle, hand paddles) 30:00 [2]1.7 km (17:39 / km) | |
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Monday Aug 21 |
| Hiking (Walking with weights) 3:20:00 [2]8.0 mi (24:59 / mi) +800m 11:51 / km | |
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| On mtn Yale trail with 20 lbs photo gear. Well, walking with weights is a favorite workout of some word class orienteerers... |
Sunday Aug 20 |
| Orienteering race 1:28:31 [4]**** 8.5 mi (10:24 / mi) +330m 5:46 / km | |
| ahr:150 max:174 spiked:10/15c |
| More technical course than yesterday and more mistakes. Need more O-training. |
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Red Day 2 - Splits |
Saturday Aug 19 |
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| Event: US Classic Champs
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| Orienteering race 1:10:33 [4]*** 7.5 km (9:24 / km) +330m 7:43 / km | |
| ahr:155 max:169 spiked:11/13c |
| First race since West Point A-meet. Two childish mistakes on two controls - 'Skip one' and 'Pulled by a crowd'. |
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Red - Splits |
Friday Aug 18 |
| Orienteering 20:00 [1]1.5 km (13:20 / km) | |
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| Colorado. Model event. |
Wednesday Aug 16 |
| Cycling (2-way commute) 1:58:20 [2]29.0 mi (4:04 / mi) | |
| slept:6.0 shoes: Michelin Carbon, rear wheel |
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| Swimming (Freestyle, hand paddles) 25:00 [3]1.5 km (16:40 / km) | |
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Tuesday Aug 15 |
| Cycling (2-way commute) 1:58:50 [2]27.7 mi (4:17 / mi) | |
| slept:6.0 shoes: Michelin Carbon, rear wheel |
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| Swimming (Freestyle, hand paddles) 25:00 [3]1.4 km (17:51 / km) | |
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Monday Aug 14 |
| Cycling (2-way commute) 2:05:50 [2]29.0 mi (4:20 / mi) | |
| slept:5.0 weight:171lbs shoes: Michelin Carbon, rear wheel |
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| Swimming 45:00 [2]2.5 km (18:00 / km) | |
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| Freestyle: 20 min. with hand paddles, 15 min. intervials . |
Sunday Aug 13 |
| Triathlon race 1:15:06 [5]17.7 mi (4:14 / mi) | |
| ahr:158 max:169 slept:7.0 |
| West Point Triathlon. Transition area is well-known for the orienteering community - parking at Camp Buckner. 0.5 mile swim, 14.1 miles bike and 3.1 miles run. Managed to drop 2 minutes compare to the previous year. |
Friday Aug 11 |
| Cycling (2-way commute) 1:59:40 [2]29.0 mi (4:07 / mi) | |
| slept:6.0 weight:172lbs shoes: Michelin Carbon, rear wheel |
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| Swimming 20:00 [2]1.1 km (18:11 / km) | |
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Thursday Aug 10 |
| Cycling 1:54:35 [2]29.0 mi (3:56 / mi) | |
| slept:6.0 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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Wednesday Aug 9 |
| Cycling (2-way commute) 1:54:20 [2]29.0 mi (3:56 / mi) | |
| slept:6.0 weight:171lbs shoes: Michelin Carbon, rear wheel |
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| Swimming (Freestyle, hand paddles) 20:00 [2]1.1 km (18:11 / km) | |
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Tuesday Aug 8 |
| Cycling (2-way commute) 1:55:20 [2]29.0 mi (3:58 / 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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Monday Aug 7 |
| Cycling (2-way commute) 2:01:05 [2]29.0 mi (4:11 / mi) | |
| shoes: Michelin Carbon, rear wheel |
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Sunday Aug 6 |
| Cycling 42:40 [3]14.0 mi (3:03 / mi) +300m 1:47 / km | |
| ahr:143 max:161 slept:6.0 |
| Harriman bike loop. Litespeed Blade, Mavic Ksiriums SSC SL, GP 3000 700/20 tires. |
| Running tempo 19:50 [4]3.0 mi (6:35 / mi) | |
| ahr:155 max:165 shoes: Polo Sport X-67 |
| After bike. |
| Orienteering 47:20 [3]4.0 mi (11:49 / mi) +170m 6:30 / km | |
| ahr:121 max:143 shoes: VJ Integrator |
| After tempo run. Wondering around on the Hogencamp map on an imanginary course. Just enough to take rust off the needle of my compass... |
Saturday Aug 5 |
| Swimming (Ocean swim) 15:00 [2]0.8 km (18:45 / km) | |
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Friday Aug 4 |
| Cycling (2-way commute) 1:51:10 [2]28.5 mi (3:53 / mi) | |
| shoes: Michelin Carbon, rear wheel |
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| Swimming (Freestyle, hand paddles) 35:00 [2]1.9 km (18:25 / km) | |
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Thursday Aug 3 |
| Cycling 1:55:30 [2]29.0 mi (3:58 / mi) | |
| slept:5.0 weight:169lbs shoes: Michelin Carbon, rear wheel |
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| Swimming (Freestyle, hand paddles) 25:00 [3]1.5 km (16:40 / km) | |
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Wednesday Aug 2 |
| Cycling (2-way commute) 1:59:15 [2]29.0 mi (4:06 / mi) | |
| weight:170lbs shoes: Michelin Carbon, rear wheel |
| Even more heat and humidity. 82F at 6 AM in the during my morning commute and 92F on my way home. |
| Swimming (Freestyle, hand paddles) 30:00 [3]1.8 km (16:40 / km) | |
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| Running warm up/down 12:20 [2]1.5 mi (8:14 / mi) | |
| shoes: Nike Air Max 2003 |
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| Running tempo 19:33 [4]3.0 mi (6:31 / mi) | |
| ahr:160 max:170 shoes: Nike Air Max 2003 |
| Along the shore after evening bike commute. Hot and humid. I had a feeling of swimming through the hot air... |
Tuesday Aug 1 |
| Cycling (2-way commute) 1:53:20 [2]29.0 mi (3:54 / mi) | |
| weight:171lbs shoes: Michelin Carbon, rear wheel |
| Pretty hot today... |
| Swimming (Freestyle, hand paddles) 25:00 [3]1.6 km (15:37 / km) | |
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