Wednesday Oct 31 |
 | Running (Treadmill, 2%) 13:20 [3]2.0 mi (6:40 / mi) | |
| ahr:142 max:157 slept:7.0 weight:175lbs shoes: Polo Sport X-67 (zip) |
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| C • good luck 3 |
Monday Oct 29 |
| Cycling (2-way commute) 2:01:10 [1]26.7 mi (4:31 / mi) | |
| slept:7.0 weight:173lbs shoes: Vittoria Revo KXS (KX) tire |
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Saturday Oct 27 |
| Running (Progression run) 39:50 [2]5.5 mi (7:14 / mi) | |
| ahr:143 max:159 shoes: Polo Sport X-67 II |
| Along the shore. 65F, SW wind @ 20 mph. |
Friday Oct 26 |
| Cycling (2-way commute) 2:00:45 [1]27.8 mi (4:20 / mi) | |
| slept:7.0 weight:172lbs shoes: Vittoria Revo KXS (KX) tire |
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Thursday Oct 25 |
| Running long (Morning commute) 1:36:24 [3]13.0 mi (7:24 / mi) | |
| ahr:144 max:162 slept:7.0 weight:170lbs shoes: Polo Sport X-67 II |
| 51F, rain, NNE wind @ 22 mph. |
Wednesday Oct 24 |
| Cycling (2-way commute) 2:02:15 [1]27.7 mi (4:25 / mi) | |
| slept:7.0 weight:173lbs shoes: Vittoria Revo KXS (KX) tire |
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Tuesday Oct 23 |
| Cycling (2-way commute) 2:01:10 [1]27.8 mi (4:20 / mi) | |
| slept:7.0 weight:172lbs shoes: Vittoria Revo KXS (KX) tire |
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Monday Oct 22 |
| Cycling 1:58:30 [1]27.8 mi (4:15 / mi) | |
| slept:7.0 weight:172lbs shoes: Vittoria Revo KXS (KX) tire |
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Sunday Oct 21 |
| Running tempo (Progression run) 1:36:53 [4]14.0 mi (6:55 / mi) +330m 4:00 / km | |
| ahr:155 max:166 slept:7.0 shoes: Adidas adiZero PR 07 |
| The usual loop at Harriman (7 Lakes Dr, Tiorati Brook Rd, Lake Welch Dr) clockwise starting from Lake Skannatati. Gorgeus day - ~60F, light wind, sunny and dry. |
Friday Oct 19 |
| Cycling (2-way commute) 2:01:20 [1]27.7 mi (4:22 / mi) | |
| slept:7.0 weight:173lbs shoes: Vittoria Revo KXS (KX) tire |
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Thursday Oct 18 |
| Running long (Morning commute) 1:29:42 [4]13.0 mi (6:53 / mi) +75m 4:13 / km | |
| ahr:156 max:160 slept:5.0 weight:168lbs shoes: Polo Sport X-67 II |
| 63F, SSW wind @ 7 mph. Long run with gradual acceleration last 4 miles. Making up for the lousy Sunday's race. |
Wednesday Oct 17 |
| Cycling 1:51:40 [2]26.7 mi (4:11 / mi) | |
| slept:6.0 weight:172lbs shoes: Vittoria Revo KXS (KX) tire |
| ...and another long day at work. Cutting short commute both ways. |
Tuesday Oct 16 |
| Cycling (2-way commute) 1:50:30 [2]26.7 mi (4:07 / mi) | |
| slept:6.0 weight:173lbs shoes: Vittoria Revo KXS (KX) tire |
| Yet another long day at work... |
Monday Oct 15 |
| Cycling (2-way commute) 1:53:20 [2]27.7 mi (4:06 / mi) | |
| slept:7.0 weight:173lbs shoes: Vittoria Revo KXS (KX) tire |
| Cutting short evening commute after 13 hrs at work. |
| Swimming warm up/down 10:00 [1]0.4 km (25:00 / km) | |
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Sunday Oct 14 |
| Running race 1:27:57 [4]13.1 mi (6:42 / mi) +70m 4:06 / km vdot: 52.3 | |
| ahr:163 max:173 slept:7.0 shoes: Adidas adiZero PR 07 |
| Staten Island 1/2 marathon. 58F, NW wind @ 19 mph, sunny. Heavy and slow... |
Friday Oct 12 |
| Cycling 1:51:20 [2]27.2 mi (4:06 / mi) | |
| slept:6.0 weight:174.5lbs shoes: Vittoria Revo KXS (KX) tire |
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Thursday Oct 11 |
| Cycling (2-way commute) 1:54:20 [2]28.8 mi (3:58 / mi) | |
| slept:6.0 weight:175lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 10:00 [1]0.4 km (25:00 / km) | |
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Wednesday Oct 10 |
| Cycling 2:01:10 [2]27.8 mi (4:20 / mi) | |
| slept:6.0 weight:173lbs shoes: Vittoria Revo KXS (KX) tire |
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| Running tempo 21:42 [4]3.4 mi (6:23 / mi) | |
| ahr:155 max:160 shoes: Polo Sport X-67 (zip) |
| Evening run along the shore. 67F, NE wind @ 8 mph. |
Tuesday Oct 9 |
| Cycling (2-way commute) 1:58:40 [2]27.7 mi (4:17 / mi) | |
| slept:6.0 weight:174lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming warm up/down 10:00 [1]0.3 km (33:20 / km) | |
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| Running 37:20 [2]4.5 mi (8:17 / mi) | |
| ahr:120 shoes: Nike Air Max 360 |
| Late evening run along the shore with Kirill. |
Monday Oct 8 |
| Running long (Morning commute) 1:33:45 [3]13.0 mi (7:12 / mi) | |
| ahr:149 max:160 slept:7.0 weight:170lbs shoes: Polo Sport X-67 II |
| 67F, SW wind @ 15 mph, humid. |
Sunday Oct 7 |
| Running 1:24:10 [1]9.5 mi (8:51 / mi) | |
| ahr:120 shoes: Polo Sport X-67 (zip) |
| Easy run with Kirill along the shore. 72F, E wind @15 mph, humid. |
Saturday Oct 6 |
| Running warm up/down 15:40 [2]2.0 mi (7:49 / mi) | |
| shoes: Adidas adiZero PR 07 |
| Warm up before race. |
| Running race 21:36 [5]3.5 mi (6:10 / mi) vdot: 52.7 | |
| ahr:167 max:177 slept:7.0 shoes: Adidas adiZero PR 07 |
| JPMorgan Chase Corporate Challenge. Manhattan, Park Avenue. 73F, SW wind @ 5 mph, humid. Started okay - first 2 miles @ 11:50, but faded on the 3rd mile. Need more speed work for short races... |
Thursday Oct 4 |
| Cycling 1:56:20 [2]27.7 mi (4:12 / mi) | |
| slept:6.0 shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 15:00 [1]0.7 km (21:26 / km) | |
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Wednesday Oct 3 |
| Cycling (2-way commute) 1:56:40 [2]28.7 mi (4:04 / mi) | |
| slept:6.0 weight:174lbs shoes: Vittoria Revo KXS (KX) tire |
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| Running warm up/down 22:35 [2]3.0 mi (7:32 / mi) | |
| shoes: Polo Sport X-67 (zip) |
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| Running intervals 5:13 [4]1.0 mi (5:13 / mi) | |
| ahr:155 max:165 shoes: Polo Sport X-67 (zip) |
| A little bit of speed work on Fort Hamilton school track. 4 x 400m with 200m jogging between (78, 80, 78, 77). 70F, SSW wind @ 8 mph, humid. |
Tuesday Oct 2 |
| Cycling 2:06:10 [1]29.0 mi (4:20 / mi) | |
| weight:173lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 15:00 [1]0.5 km (30:00 / km) | |
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Monday Oct 1 |
| Running (Early morning commute) 1:30:25 [3]13.0 mi (6:56 / mi) | |
| ahr:151 max:160 slept:7.0 weight:170lbs shoes: Polo Sport X-67 II |
| 62F, ESE wind @ 4 mph. |
| Swimming 15:00 [1]0.6 km (25:00 / km) | |
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