Monday Mar 31 |
 | Cycling (Morning commute, SS) 50:05 [3]13.3 mi (3:45 / mi) | |
| shoes: Conti 4-S, rear wheel |
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| Running warm up/down 9:40 [2]1.3 mi (7:25 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running tempo (Progression run) 39:59 [4]6.0 mi (6:39 / mi) | |
| ahr:152 max:162 rhr:48 slept:7.0 weight:170lbs shoes: Puma Complete Road Racer |
| Central Park loop. 38F, NW wind @ 15 mph. |
| Swimming 26:40 [3]1.6 km (16:40 / km) | |
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| 5x200 (3:00/0:30), 200 drills, 400 paddles |
| Cycling (Commute) 1:08:05 [2]16.7 mi (4:04 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Saturday Mar 29 |
| Running warm up/down 35:10 [2]4.5 mi (7:48 / mi) | |
| shoes: Polo Sport X-67 II |
| |
| Running hills 46:40 [4]6.0 mi (7:46 / mi) +460m 3:54 / km | |
| ahr:155 max:166 rhr:48 slept:8.0 shoes: Polo Sport X-67 II |
| Owl's Head park. 40 x 120 m hill repeats hard up, fast down. 38F, WNW wind @ 25 mph, sunny. |
Friday Mar 28 |
| Cycling (2-way morning commute) 1:59:45 [2]27.0 mi (4:25 / mi) | |
| slept:8.0 shoes: Conti 4-S, rear wheel |
| Pool closed - water 92F. |
Thursday Mar 27 |
| Cycling (2-way morning commute) 1:52:20 [2]27.0 mi (4:09 / mi) | |
| rhr:48 slept:7.0 weight:171lbs |
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| Swimming 29:20 [2]1.6 km (18:20 / km) | |
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Wednesday Mar 26 |
| Swimming 44:50 [3]2.8 km (16:01 / km) | |
| rhr:48 slept:7.5 weight:172lbs |
| 1 km incl. 7x100 (1:30), 4x200 (3:00/0:30), 4x100 (1:30/0:10) 200 drills, 400 paddles (5:50). |
| Cycling (2-way commute, SS) 1:51:15 [3]29.0 mi (3:50 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Tuesday Mar 25 |
| Swimming 38:20 [3]2.4 km (15:58 / km) | |
| slept:5.0 |
| 1 km incl. 7x100 (1:28), 4x200 (3:00/0:40), 200 drills, 400 paddles. |
| Cycling (2-way commute) 2:01:40 [3]29.0 mi (4:11 / mi) | |
| shoes: Conti 4-S, rear wheel |
| Strong front wind both ways |
Monday Mar 24 |
| Cycling (2-way commute, SS) 1:51:50 [3]13.3 mi (8:23 / mi) | |
| rhr:47 slept:7.0 weight:170lbs shoes: Conti 4-S, rear wheel |
| |
| Running warm up/down 9:45 [2]1.3 mi (7:30 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running tempo (Progression run) 39:30 [4]6.0 mi (6:34 / mi) | |
| ahr:157 max:163 shoes: Puma Complete Road Racer |
| Central Park loop. 31F, NNE wind @ 16 mph. |
| Swimming 26:10 [3]1.6 km (16:21 / km) | |
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| 3x200 (3:00/1:00), 400, 200 drills, 400 paddles (5:50) |
Friday Mar 21 |
| Cycling (Morning commute) 1:45:30 [3]26.6 mi (3:58 / mi) | |
| shoes: Conti 4-S, rear wheel |
| Home->gym->home |
| Swimming 26:20 [3]1.6 km (16:27 / km) | |
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| 200 warm-up, 4x200 (3:00/0:30), 200 drills, 400 paddles (5:50) |
| Running 52:48 [2]7.3 mi (7:14 / mi) | |
| ahr:143 max:150 rhr:47 slept:7.0 weight:169lbs shoes: Puma Complete Road Racer |
| After swimming. Gym->1 Central Park loop->gym. 37F, NW wind @ 25-35 mph, sunny. |
Thursday Mar 20 |
| Swimming 19:10 [3]1.2 km (15:58 / km) | |
| slept:4.5 weight:171lbs |
| 1 km incl. 7x100 (1:26), 200 (3:00). Couldn't finish the usual workout - pool was too crowdy. |
| Cycling 2:03:40 [3]29.0 mi (4:15 / mi) | |
| slept:5.0 shoes: Conti 4-S, rear wheel |
| Wind 25-35 mph. |
Wednesday Mar 19 |
| Cycling (2-way commute) 2:09:20 [2]29.0 mi (4:27 / mi) | |
| slept:6.0 weight:170lbs shoes: Conti 4-S, rear wheel |
| No swimming today - pool closed. Rain both ways was not a good substitute... |
Tuesday Mar 18 |
| Swimming 41:55 [3]2.6 km (16:07 / km) | |
| rhr:47 slept:6.0 weight:170lbs |
| 400, 4x100 (1:30/0:10), 4x200 (3:05/0:25), 4x100 (1:30/0:10), 200 drills, 400 paddles. |
| Cycling (2-way commute) 2:00:35 [2]29.0 mi (4:09 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Monday Mar 17 |
| Cycling (Morning commute, SS) 51:40 [3]13.3 mi (3:53 / mi) | |
| ahr:132 max:149 rhr:46 slept:5.0 shoes: Conti 4-S, rear wheel |
| Front wind 25-30mph all the way. |
| Running warm up/down 9:35 [2]1.3 mi (7:22 / mi) | |
| shoes: Polo Sport X-67 II |
| |
| Running tempo (Progression run) 40:06 [4]6.0 mi (6:40 / mi) +120m 3:55 / km | |
| ahr:152 max:160 rhr:46 slept:5.0 weight:170lbs shoes: Polo Sport X-67 II |
| The usual Central Park loop right after morning bike commute. 29F, NW wind @ 25 mph. |
| Swimming 24:25 [2]1.5 km (16:17 / km) | |
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| 3x200 (3:00/0:30), 3x100 (1:30/0:10), 200 drills, 400 paddles (5:55). |
| Cycling (Commute) 1:07:15 [2]15.7 mi (4:17 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Saturday Mar 15 |
| Running warm up/down 38:40 [2]5.0 mi (7:43 / mi) | |
| rhr:49 slept:6.0 |
| From home to the Owl's Head park and back after hill repeats |
| Running hills 35:46 [4]4.5 mi (7:56 / mi) +330m 4:01 / km | |
| ahr:153 max:163 shoes: Nike Air Max 360 |
| Owl's Head park hills, 30x120 m. 48F, NW wind @ 13mph, sunny. |
Friday Mar 14 |
| Swimming 43:10 [3]2.6 km (16:36 / km) | |
| rhr:50 slept:5.5 |
| 1km inc. 7x100 @ 1:28, 5x200 (3:05/0:25), 200 drills, 400 paddles |
| Cycling (2-way commute) 2:01:30 [2]29.0 mi (4:11 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Thursday Mar 13 |
| Cycling (2-way commute) 2:05:30 [2]29.0 mi (4:19 / mi) | |
| shoes: Conti 4-S, rear wheel |
| No swimming today again - lifeguard is missing in action... |
| Running warm up/down 7:25 [2]1.0 mi (7:25 / mi) | |
| shoes: Puma Complete Road Racer |
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| Running (Progression run+hills) 1:05:15 [4]9.6 mi (6:47 / mi) +180m 3:59 / km | |
| ahr:152 max:167 rhr:49 slept:5.5 weight:169lbs shoes: Puma Complete Road Racer |
| Central Park loop + 6 x NW hills (~3:54 up+down). 38F, SW wind @ 7 mph, sunny. |
Wednesday Mar 12 |
| Swimming 42:30 [3]2.6 km (16:21 / km) | |
| slept:6.0 weight:169lbs |
| 1km inc. 7x100 @ 1:28, 5x200 (3:05/0:25), 200 drills, 400 paddles (6:00) |
| Cycling (2-way commute, SS) 2:01:15 [3]29.0 mi (4:11 / mi) | |
| slept:6.0 shoes: Conti 4-S, rear wheel |
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Tuesday Mar 11 |
| Note | |
| (rest day) |
| Jury duty |
Monday Mar 10 |
| Running warm up/down 7:25 [2]1.0 mi (7:25 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running (Progression run+hills) 1:05:26 [4]9.6 mi (6:48 / mi) +180m 4:00 / km | |
| ahr:154 max:166 rhr:47 slept:6.0 weight:170lbs |
| Central Park loop + 6 x NW hills (~3:58 up+down). 39F, WSW wind @ 13 mph, sunny. Swimming pool was closed - no lifeguard. |
| Cycling (2-way commute, SS) 1:59:20 [3]29.0 mi (4:06 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Friday Mar 7 |
| Cycling (2-way morning commute) 2:04:35 [2]29.0 mi (4:17 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
| Swimming 42:15 [3]2.6 km (16:15 / km) | |
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| 1km inc. 7x100 @ 1:28, 5x200 (3:05/0:25), 200 drills, 400 paddles. |
Thursday Mar 6 |
| Cycling (2-way morning commute) 2:06:30 [2]29.0 mi (4:22 / mi) | |
| rhr:48 slept:6.0 weight:171lbs shoes: Conti 4-S, rear wheel |
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| Swimming 28:15 [3]1.7 km (16:37 / km) | |
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| 500 incl. 4x100 @ 1:30, 3x200 (3:00/0:30), 200 drills, 400 paddles |
| Running warm up/down 10:05 [2]1.3 mi (7:45 / mi) | |
| shoes: Polo Sport X-67 II |
| From gym to Central Park and back |
| Running long (Progression run + hills) 1:18:50 [3]10.8 mi (7:17 / mi) +230m 4:15 / km | |
| ahr:142 max:156 shoes: Polo Sport X-67 II |
| Central Park loop + 8 x NW hills (4:15 up+down). Morning run after swimming. Sunny, 39F, NW wind @ 15mph. |
| Swimming warm up/down 8:00 [1]0.4 km (20:00 / km) | |
| |
| Easy swim after running. 85F water feels good... |
Wednesday Mar 5 |
| Cycling (2-way commute) 2:02:35 [2]29.0 mi (4:14 / mi) | |
| shoes: Conti 4-S, rear wheel |
| No swimming today - water in the pool was 100F... |
Tuesday Mar 4 |
| Cycling (2-way commute) 2:01:25 [2]29.0 mi (4:11 / mi) | |
| slept:4.5 shoes: Conti 4-S, rear wheel |
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| Swimming 27:25 [2]1.6 km (17:08 / km) | |
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| 1km, 200 drills, 400 paddles |
Monday Mar 3 |
| Swimming 27:35 [3]1.7 km (16:14 / km) | |
| rhr:50 slept:6.0 weight:169lbs |
| 400 warm-up, 8x100 (1:35/0:10), 500 hand paddles (7:25). Skipped drills - freezing water today. |
| Running warm up/down 7:20 [2]1.0 mi (7:19 / mi) | |
| shoes: Puma Complete Road Racer |
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| Running tempo (Progression run+hills) 58:24 [4]8.4 mi (6:56 / mi) +160m 4:05 / km | |
| ahr:152 max:162 shoes: Puma Complete Road Racer |
| Central Park loop + 4 x NW hills (~4:08 up+down). 50F, SSW wind @ 20 mph, sunny. Planned a running day-off, but weather was so good, that I couldn't resist to go for a run. |
| Cycling (2-way commute) 2:07:10 [2]29.0 mi (4:22 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Sunday Mar 2 |
| Running warm up/down 10:45 [2]1.5 mi (7:09 / mi) | |
| rhr:47 slept:7.0 shoes: Polo Sport X-67 II |
| To track and back. |
| Running intervals 16:52 [4]3.0 mi (5:37 / mi) | |
| ahr:159 max:168 shoes: Polo Sport X-67 II |
| Fort Hamilton track. 6x800m with 400m jogging between (~2:50) - 2:55, 2:48, 2:49, 2:48, 2:49, 2:45). |
| Recovery run 16:51 [1]1.5 mi (11:14 / mi) | |
| shoes: Polo Sport X-67 II |
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| Running drills 9:30 [2]1.5 km (6:20 / km) | |
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| 5 x 3 x 100 m |