Friday Aug 31 |
 | Cycling (2-way commute) 2:01:40 [2]28.8 mi (4:14 / mi) | |
| slept:7.0 weight:174lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 25:00 [3]1.5 km (16:40 / km) | |
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Thursday Aug 30 |
| Running long 1:39:20 [2]13.3 mi (7:27 / mi) +60m 4:35 / km | |
| ahr:138 max:149 slept:4.5 weight:172lbs shoes: Polo Sport X-67 II |
| 71F, NE wind @ 5 mph. Need more sleep - took it easy. |
| Swimming 20:00 [1]1 km (20:00 / km) | |
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Wednesday Aug 29 |
| Cycling (2-way commute) 1:59:40 [2]28.8 mi (4:09 / mi) | |
| slept:6.0 shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 20:00 [3]1.2 km (16:40 / km) | |
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Tuesday Aug 28 |
| Cycling (2-way commute) 1:41:10 [3]28.8 mi (3:30 / mi) | |
| shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 20:00 [1]1 km (20:00 / km) | |
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Monday Aug 27 |
| Running long (Early morning commute) 1:33:45 [3]13.3 mi (7:03 / mi) | |
| ahr:146 max:151 slept:7.0 weight:169lbs shoes: Polo Sport X-67 II |
| 71F, ENE wind @ 12 mph. |
| Swimming 20:00 [3]1.2 km (16:40 / km) | |
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| Running long (Evening commute) 1:55:15 [2]14.3 mi (8:02 / mi) | |
| shoes: Polo Sport X-67 II |
| Easy run home. SE wind @ 12 mph. |
Friday Aug 24 |
| Cycling (2-way commute) 1:42:20 [3]27.0 mi (3:46 / mi) | |
| slept:5.0 shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 20:00 [3]1.2 km (16:40 / km) | |
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Thursday Aug 23 |
| Cycling (2-way commute) 1:51:20 [2]27.0 mi (4:07 / mi) | |
| slept:6.0 shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 20:00 [1]1 km (20:00 / km) | |
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Wednesday Aug 22 |
| Running (Early morning commute) 1:31:37 [3]13.0 mi (7:03 / mi) | |
| ahr:146 max:152 slept:5.5 weight:170lbs shoes: Polo Sport X-67 II |
| 66F, ENE wind @ 10mph. |
| Swimming 25:00 [3]1.6 mi (15:38 / mi) | |
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Tuesday Aug 21 |
| Cycling (2-way commute) 2:01:30 [2]28.8 mi (4:12 / mi) | |
| shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 20:00 [1]1 km (20:00 / km) | |
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Monday Aug 20 |
| Cycling (2-way commute) 1:58:20 [2]28.8 mi (4:06 / mi) | |
| shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 25:00 [3]1.5 km (16:40 / km) | |
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Sunday Aug 19 |
| Note | |
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| West Point Triathlon |
| Triathlon race 1:08:47 [4]30.8 km (2:14 / km) | |
| ahr:154 max:162 slept:7.0 |
| West Point sprint triathlon. Perfect day for running - 66F, light NE wind. Last triathlon race this year. Switching focus to NYC marathon. |
Friday Aug 17 |
| Cycling (2-way commute) 2:01:20 [2]29.8 mi (4:04 / mi) | |
| shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 25:00 [3]1.5 km (16:40 / km) | |
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Thursday Aug 16 |
| Cycling (2-way commute) 1:59:15 [2]29.8 mi (3:59 / mi) | |
| shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 20:00 [1]1 km (20:00 / km) | |
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Wednesday Aug 15 |
| Cycling (2-way commute) 1:49:20 [3]28.8 mi (3:48 / mi) | |
| slept:5.5 shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 25:00 [2]1.4 km (17:51 / km) | |
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Tuesday Aug 14 |
| Running (Early morning commute) 1:39:05 [2]13.0 mi (7:37 / mi) | |
| ahr:137 max:142 slept:6.5 weight:168lbs shoes: Polo Sport X-67 II |
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| Swimming 25:00 [1]1.3 km (19:14 / km) | |
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| Running long (Evening commute) 1:51:15 [2]14.3 mi (7:46 / mi) | |
| ahr:133 max:142 shoes: Polo Sport X-67 II |
| 78F, SSW wind @ 8 mph. |
Monday Aug 13 |
| Cycling (2-way commute) 1:55:20 [3]30.0 mi (3:50 / mi) | |
| slept:7.0 weight:170lbs shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 30:00 [3]1.7 km (17:39 / km) | |
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Sunday Aug 12 |
| Swimming (Ocean swim) 18:10 [2]0.8 km (22:42 / km) | |
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| Strong current |
Saturday Aug 11 |
| Running warm up/down 29:10 [2]4.0 mi (7:17 / mi) | |
| slept:7.0 shoes: Polo Sport X-67 |
| Before and after hill repeats |
| Running hills 36:20 [3]4.5 mi (8:04 / mi) +335m 4:04 / km | |
| shoes: Polo Sport X-67 |
| Owl's Head park. 30 x 120 m hill repeats hard up, fast down. 72 NW wind @ 10mph, sunny. |
| Swimming (Ocean swim) 14:10 [2]0.8 km (17:42 / km) | |
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Friday Aug 10 |
| Cycling (2-way commute) 1:59:45 [2]29.0 mi (4:07 / mi) | |
| slept:6.0 shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 30:00 [3]1.7 km (17:39 / km) | |
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Thursday Aug 9 |
| Running (Early morning commute) 1:39:45 [2]13.0 mi (7:40 / mi) | |
| ahr:138 max:145 slept:6.0 weight:167lbs shoes: Polo Sport X-67 II |
| 75F, NW wind @ 10 mph, humid. Legs are still tight after Sunday's race. Took it easy. |
| Swimming 20:00 [1]1.1 km (18:11 / km) | |
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Wednesday Aug 8 |
| Cycling (2-way commute) 2:01:45 [2]29.0 mi (4:12 / mi) | |
| slept:6.0 shoes: Vittoria Revo KXS (slick) tire |
| Pretty dangerous morning commute. Heavy rain and thunder almost 2/3-rd of my morning commute. It appears, a rare in NYC tornado hit Bay Ridge area in Brooklyn around 6-6:30 AM. I took off my home in Bay Ridge at 6 AM and crossed the Manhattan Bridge around 6:30. It looks like the tornado missed me passed just a block away. It shouldn't be fun to find myself and my bike hanging on top of a tall tree. Had to carry my bike few times when crossing intersections knee deep in the water. Anyway, I'm alive...
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| Swimming 25:00 [3]1.5 km (16:40 / km) | |
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Tuesday Aug 7 |
| Cycling (2-way commute) 1:51:35 [2]27.0 mi (4:07 / mi) | |
| shoes: Vittoria Revo KXS (slick) tire |
| Cutting short evening commute to escape from approaching rain. |
| Swimming 30:00 [2]1.7 km (17:39 / km) | |
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Monday Aug 6 |
| Cycling (2-way commute) 1:57:20 [2]29.0 mi (4:03 / mi) | |
| slept:7.0 weight:170lbs shoes: Vittoria Revo KXS (slick) tire |
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| Swimming 25:00 [3]1.5 km (16:40 / km) | |
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Sunday Aug 5 |
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| Event: NYC Half-Marathon Presented by NIKE
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| Running warm up/down 15:45 [2]2.0 mi (7:53 / mi) | |
| slept:7.0 shoes: Adidas adiZero PR 07 |
| Before and after the race |
| Running race 1:24:04 [5]13.1 mi (6:24 / mi) vdot: 55.1 | |
| ahr:162 max:170 shoes: Adidas adiZero PR 07 |
| Nike NYC 1/2 Marathon. 74 F, NE wind @ 4 mph. Hilly first 7.5 miles in the Central Park and then mostly flat along the West Side. Splits: 5K - 19:57, 10K - 39:57, 15 K - 1:00:14, 20k - 1:20:05. Not a bad race - feeling strong all the way. 185th out of 9920 overall, 8th out 501 in my age group. Need more work on hills... |
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| C • Watching NYC Half 3 |
Thursday Aug 2 |
| Cycling (2-way commute) 2:02:35 [1]28.8 mi (4:15 / mi) | |
| slept:6.0 weight:169lbs shoes: Vittoria Revo KXS (slick) tire |
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| C • 1:24:20 2 |
| Swimming 20:00 [1]1.1 km (18:11 / km) | |
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Wednesday Aug 1 |
| Running (Early morning commute) 1:31:25 [3]13.0 mi (7:01 / mi) | |
| ahr:147 max:156 slept:5.5 weight:165lbs shoes: Polo Sport X-67 II |
| 74F, NW @ 5 mph. Humid |