Thursday Jan 31 |
 | Swimming 26:40 [2]1.6 km (16:40 / km) | |
| rhr:46 slept:6.0 weight:170lbs |
| 400 m warm-up, 3x200m (3:05/0:55), 200m drills, 400 hand paddles (6:05). |
| Running warm up/down 7:50 [2]1.0 mi (7:49 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running tempo (Progression run) 41:35 [3]6.0 mi (6:55 / mi) | |
| ahr:145 max:152 shoes: Puma Complete Road Racer |
| Central Park loop. 35F, N wind @ 8 mph, sunny. |
| Cycling (2-way commute) 2:10:20 [2]29.0 mi (4:30 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Wednesday Jan 30 |
| Cycling (2-way commute) 2:09:10 [2]29.0 mi (4:27 / mi) | |
| rhr:46 slept:8.0 weight:170lbs shoes: Conti 4-S, rear wheel |
| |
| Swimming 43:20 [3]2.7 km (16:03 / km) | |
| |
| 1 km incl. 7x100m (~1:28) intervals, 5x200m (3:05/0:55), 100m (1:25), 200m drills, 400m hand paddles (6:00). |
Tuesday Jan 29 |
| Swimming 24:50 [3]1.6 km (15:31 / km) | |
| rhr:51 slept:7.0 weight:171lbs |
| 400 m warm-up, 6x100m (1:25/0:35), 200m drills, 400 hand paddles (5:55). |
| Cycling (2-way commute, SS) 2:05:10 [3]29.0 mi (4:19 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Monday Jan 28 |
| Swimming 24:40 [3]1.6 km (15:25 / km) | |
| rhr:50 slept:7.0 |
| 800m incl. 6x100m (~1:30) intervals, 4x200m (3:02/0:58) |
| Cycling (2-way commute) 2:06:20 [2]29.0 mi (4:20 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Sunday Jan 27 |
| Running race 1:26:08 [4]13.1 mi (6:34 / mi) vdot: 53.6 | |
| ahr:159 max:164 rhr:47 slept:8.0 shoes: Asics Gel-DS Racer VII |
| Manhattan Half-Marathon. Central Park. 30F, N wind @ 10 mph. Tune-up race to check efficiency of my training plan. |
Friday Jan 25 |
| Swimming 38:55 [3]2.4 km (16:13 / km) | |
| rhr:48 slept:6.0 |
| 1 km incl. 7x100m (~1:30) intervals, 4x200m (3:03/0:57), 200m drills, 400m hand paddles (6:00). |
| Cycling (2-way commute) 2:08:20 [2]29.0 mi (4:25 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Thursday Jan 24 |
| Swimming 27:40 [2]1.6 km (17:17 / km) | |
| rhr:50 slept:7.0 weight:171lbs |
| 400 m warm-up, 3x200m (3:00/1:00), 200m drills, 400 hand paddles (6:00). |
| Cycling (2-way commute, SS) 2:02:05 [3]29.0 mi (4:12 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Wednesday Jan 23 |
| Swimming 32:40 [3]2 km (16:20 / km) | |
| rhr:49 slept:7.0 weight:172lbs |
| 1 km incl. 7x100m (~1:30) intervals, 3x200m (3:05/0:55), 200m drills, 200m hand paddles. |
| Running warm up/down 7:30 [2]1.0 mi (7:30 / mi) | |
| shoes: Polo Sport X-67 II |
| |
| Running tempo (Progression run) 40:27 [4]6.0 mi (6:43 / mi) | |
| ahr:153 max:159 shoes: Polo Sport X-67 II |
| The Central Park loop (counterclockwise). 39F, W wind @ 25 mph. |
| Cycling (2-way commute, SS) 2:00:50 [3]29.0 mi (4:09 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Tuesday Jan 22 |
| Cycling (2-way commute) 2:07:30 [2]29.0 mi (4:23 / mi) | |
| slept:7.5 weight:173lbs shoes: Conti 4-S, rear wheel |
| |
| Swimming 27:45 [2]1.6 mi (17:21 / mi) | |
| |
| 400m warm-up, 3x200m (3:05/:55), 200m drills, 400m hand paddles (6:00). |
Monday Jan 21 |
| Running warm up/down 23:20 [2]3.0 mi (7:46 / mi) | |
| rhr:46 slept:8.0 shoes: Asics Gel-DS Racer VII |
| Warm up/down and between intervals |
| Running 13:40 [4]2.5 mi (5:28 / mi) | |
| ahr:154 max:160 shoes: Asics Gel-DS Racer VII |
| Fort Hamilton track. 4x400m via 200m (~1:22), 2x800m via 400 (~2:50), 4x400m via 200m (~1:22): 82, 81, 82, 81, 2:56, 2:53, 82, 81, 82, 80. 25F, NW wind @ 12mph, sunny. |
| Running drills 9:50 [3]1.5 km (6:33 / km) | |
| shoes: Asics Gel-DS Racer VII |
| 3x5x100m |
Friday Jan 18 |
| Swimming 41:40 [3]2.6 km (16:02 / km) | |
| rhr:48 slept:6.0 weight:172lbs |
| 1 km incl. 8x100m (~1:30) intervals, 5x200m (3:03/0:57), 200 m drills, 400 m hand paddles |
| Cycling (2-way commute) 2:08:20 [2]29.0 mi (4:25 / mi) | |
| (sick) shoes: Conti 4-S, rear wheel |
| It looks like cought a flu. Will skip running tomorrow... |
Thursday Jan 17 |
| Swimming 31:30 [3]1.8 km (17:30 / km) | |
| rhr:48 slept:6.0 weight:172lbs |
| 400 m warm-up, 4x200m (3:02/0:58), 200m drills, 400 hand paddles (5:55). |
| Running warm up/down 7:40 [2]1.0 mi (7:40 / mi) | |
| shoes: Polo Sport X-67 II |
| |
| Running (Progression run) 41:19 [3]6.0 mi (6:53 / mi) | |
| ahr:145 max:151 shoes: Polo Sport X-67 II |
| The Central Park loop (counterclockwise). 39F, SW wind @ 10 mph. Took it easy - need more sleep... |
| Cycling (2-way commute) 2:08:30 [2]29.0 mi (4:25 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Wednesday Jan 16 |
| Swimming 42:20 [3]2.6 km (16:17 / km) | |
| slept:6.0 |
| 1 km incl. 7x100 (~1:30) intervals, 5x200 intervals (3:05/0:55), 200 m drills, 400 m hand paddles |
| Cycling (2-way commute, SS) 1:58:30 [3]29.0 mi (4:04 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Tuesday Jan 15 |
| Swimming 30:10 [3]1.8 km (16:46 / km) | |
| rhr:48 slept:7.0 weight:169lbs |
| 1.2 km incl. 8x100m (~1:30)+200m (3:05), 200 m drills, 400 m hand paddles. |
| Running warm up/down 7:30 [2]1.0 mi (7:30 / mi) | |
| shoes: Polo Sport X-67 II |
| |
| Running tempo 39:43 [4]6.0 mi (6:37 / mi) | |
| ahr:155 max:158 shoes: Polo Sport X-67 II |
| The Central Park loop (counterclockwise). 39F, W wind @ 15 mph. |
| Cycling (2-way commute) 2:05:30 [2]29.0 mi (4:19 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Monday Jan 14 |
| Swimming 36:20 [3]2.2 km (16:31 / km) | |
| rhr:48 slept:6.0 weight:171lbs |
| 1 km incl. 4x100 (~1:30) and 3x200 (~3:05); 3x200 (3:05/0:55), 200 m drills, 400 m hand paddles. |
| Cycling (2-way commute) 2:08:20 [2]29.0 mi (4:25 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Saturday Jan 12 |
| Running warm up/down 34:10 [1]4.0 mi (8:31 / mi) | |
| shoes: Asics Gel-DS Racer VII |
| Warm up/down and between intervals |
| Running intervals 23:08 [4]4.0 mi (5:47 / mi) | |
| ahr:155 max:163 slept:7.0 shoes: Asics Gel-DS Racer VII |
| 8 x 800 m with 400 m jogging @ 2:50 between: 2:53:2:57, 2:55, 2:53, 2:53, 2:53, 2:54, 2:50. |
| Running drills 9:20 [3]1.5 km (6:13 / km) | |
| shoes: Asics Gel-DS Racer VII |
| 5 x 3 x 100 m |
Friday Jan 11 |
| Cycling 2:06:50 [2]29.0 mi (4:22 / mi) | |
| rhr:48 slept:6.5 shoes: Conti 4-S, rear wheel |
| Rain during morning commute |
| Swimming 16:15 [3]1 km (16:15 / km) | |
| |
| Managed to swim 1 km before the pool got closed because of a thunderstorm. |
Thursday Jan 10 |
| Swimming 28:05 [2]1.6 km (17:33 / km) | |
| rhr:50 slept:6.5 |
| 1000 m, 200 m drills, 400 m hand paddles |
| Running warm up/down 7:40 [2]1.0 mi (7:40 / mi) | |
| shoes: Polo Sport X-67 II |
| |
| Running tempo (Progression run) 40:16 [3]6.0 mi (6:42 / mi) | |
| ahr:152 max:158 shoes: Polo Sport X-67 II |
| Central Park loop. 50F, SW wind @ 4 mph, sunny. Yet another perfect day for running. |
| Cycling (2-way commute) 2:02:45 [2]29.0 mi (4:14 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Wednesday Jan 9 |
| Swimming 45:40 [3]2.8 km (16:19 / km) | |
| rhr:50 slept:6.5 weight:171lbs |
| 1.6 km fartlek, 3 x 200 m (3:05/0:55), 200 m drills, 400 m hand paddles (6:05). |
| Cycling (2-way commute) 2:02:15 [2]29.0 mi (4:12 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Tuesday Jan 8 |
| Swimming 28:30 [2]1.6 km (17:49 / km) | |
| rhr:51 slept:4.0 weight:171lbs |
| 1000 m, 200 m drills, 400 m hand paddles. |
| Running tempo (Progression run) 40:43 [4]6.0 mi (6:47 / mi) | |
| ahr:155 max:164 shoes: Polo Sport X-67 II |
| The usual CP loop during lunch brake. Hard to believe it is winter - 60F, SSW wind @ 11 mph, sunny. Need more sleep... |
| Cycling (2-way commute) 2:01:20 [2]29.0 mi (4:11 / mi) | |
| |
| |
Monday Jan 7 |
| Cycling (2-way commute, SS) 1:55:10 [3]29.0 mi (3:58 / mi) | |
| slept:8.0 weight:171lbs shoes: Conti 4-S, rear wheel |
| |
| Swimming 40:40 [3]2.5 km (16:16 / km) | |
| |
| 1 km incl. 7x100 (~1:30) intervals, 5x200 intervals (3:05/0:55), 200 m drills, 300 m hand paddles. |
Saturday Jan 5 |
| Running tempo 34:49 [3]5.4 mi (6:26 / mi) | |
| ahr:150 max:158 rhr:48 slept:7.0 shoes: Asics Gel-DS Racer VII |
| 41 F, SW wind @ 7 mph. Wanted to take a weekend off, but nice day pulled me out for a short tempo run along the shore.
|
Friday Jan 4 |
| Swimming 42:20 [3]2.6 km (16:17 / km) | |
| |
| 1 km incl. 7x100 (~1:30) intervals, 5x200 intervals (3:02/0:58), 200 m drills, 400 m hand paddles. |
| Cycling (2-way commute, SS) 2:01:10 [3]29.0 mi (4:11 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Thursday Jan 3 |
| Swimming 43:30 [2]2.6 km (16:44 / km) | |
| |
| 500 m warm-up, 4x400 m (6:20/1:40), 200 m drills, 300 m hand paddles. |
| Cycling (2-way commute, SS) 2:06:20 [3]29.0 mi (4:20 / mi) | |
| rhr:52 slept:7.0 weight:171lbs shoes: Conti 4-S, rear wheel |
| The coldest day this winter so far - 17F and front NNW wind @ 30-35 mph during my morning commute. |
Wednesday Jan 2 |
| Swimming 37:05 [3]2.2 km (16:51 / km) | |
| |
| 1 km incl. 7x100 m intervals ~1:35, 5x200 (3:08/0:52), 200 m drills. |
| Cycling (2-way commute, SS) 2:04:05 [3]29.0 mi (4:17 / mi) | |
| slept:7.0 weight:171lbs |
| |