Thursday Jul 31 |
 | Swimming 29:50 [3]1.7 km (17:33 / km) | |
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| Cycling (2-way commute, SS) 1:41:40 [3]29.0 mi (3:30 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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Wednesday Jul 30 |
| Cycling (2-way commute, SS) 1:41:35 [3]29.0 mi (3:30 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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| Swimming 27:40 [2]1.5 km (18:27 / km) | |
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| Running warm up/down 11:25 [2]1.4 mi (8:09 / mi) | |
| shoes: Puma Complete Road Racer |
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| Running (Progression run) 42:08 [3]6.0 mi (7:01 / mi) | |
| shoes: Puma Complete Road Racer |
| The usual Central Park loop after swimming. |
Tuesday Jul 29 |
| Cycling (2-way commute) 2:03:45 [2]29.0 mi (4:15 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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| Swimming 27:20 [2]1.5 km (18:13 / km) | |
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Monday Jul 28 |
| Cycling (2-way commute) 2:02:35 [2]29.0 mi (4:14 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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| Swimming 25:15 [1]1.3 km (19:25 / km) | |
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Sunday Jul 27 |
| Running race 1:25:23 [5]13.1 mi (6:31 / mi) vdot: 54.1 | |
| shoes: Adidas adiZero PR 08 |
| NYC Half-Marathon. Hot & humid (70F, 90% humidty), SW wind @ 6 mph. Thunderstorm with heavy rain right before the start. 7th in my age group (375) and 223rd overall (10596). |
Thursday Jul 24 |
| Cycling 2:06:10 [2]29.0 mi (4:20 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
| Rain in the morning. Skipped swimming and rode straight to work. |
Wednesday Jul 23 |
| Cycling (2-way commute) 2:05:40 [2]29.0 mi (4:20 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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| Running warm up/down 10:40 [2]1.4 mi (7:37 / mi) | |
| shoes: Adidas adiZero PR 08 |
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| Running tempo 12:24 [4]2.0 mi (6:11 / mi) | |
| ahr:155 max:164 shoes: Adidas adiZero PR 08 |
| Evening run along the shore. Hot, humid. |
Tuesday Jul 22 |
| Cycling (2-way commute, MSS) 29:20 [2]29.0 mi (1:01 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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| Swimming 16:10 [1]0.8 km (20:12 / km) | |
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Monday Jul 21 |
| Cycling 2:05:50 [2]29.0 mi (4:20 / mi) | |
| slept:6.0 weight:168lbs shoes: Conti GP 3K tire, rear wheel |
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| Swimming 22:05 [2]1.2 km (18:24 / km) | |
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Sunday Jul 20 |
| Note | |
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| Nautica New York City Triathlon |
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| C • 3-rd in M-50! 4 |
| Triathlon race 2:21:01 [5]51.5 km (2:44 / km) | |
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| New York City Triathlon. Hot, humid, almost no current in the Hudson river, jelly fishes. Ok race - 3rd in my age group, 46 out of 3264 overall in the age group category. |
Friday Jul 18 |
| Swimming 17:50 [2]1 km (17:50 / km) | |
| slept:6.0 (injured) |
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| Cycling (2-way commute) 2:03:20 [2]29.0 mi (4:15 / mi) | |
| (injured) shoes: Conti GP 3K tire, rear wheel |
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Thursday Jul 17 |
| Cycling (2-way commute) 2:01:35 [2]29.0 mi (4:11 / mi) | |
| slept:5.5 (injured) shoes: Conti GP 3K tire, rear wheel |
| A bad fall during early morning commute. An driver started crossing the street without stopping on the stop sign. I pulled breaks breaks hard, flipped over the handlebar and ended up with pretty bad bruises on my left knee and elbow. The car didn't even slow down... |
Tuesday Jul 15 |
| Swimming 29:45 [3]1.7 km (17:30 / km) | |
| slept:6.5 weight:167lbs |
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| Running tempo (Treadmill, 2% incline) 18:53 [4]3.0 mi (6:18 / mi) | |
| ahr:154 max:167 shoes: Puma Complete Road Racer |
| After swimming. Splits: 6:28, 6:15, 6:10 |
| Cycling (2-way commute) 1:57:10 [2]29.0 mi (4:03 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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| Cycling (2-way commute, SS) 1:54:25 [3]29.0 mi (3:56 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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Monday Jul 14 |
| Swimming 26:20 [3]1.5 km (17:33 / km) | |
| slept:630.0 weight:168lbs |
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| Cycling (2-way commute, SS) 1:54:45 [3]29.0 mi (3:58 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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Sunday Jul 13 |
| Swimming (Ocean swim) 8 [2]0.4 mi (19 / mi) | |
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Saturday Jul 12 |
| Running warm up/down 31:20 [2]4.0 mi (7:49 / mi) | |
| shoes: Polo Sport X-67 II |
| To/from/between |
| Running hills 25:52 [4]3.0 mi (8:36 / mi) +210m 4:24 / km | |
| ahr:153 max:164 shoes: Polo Sport X-67 II |
| Owl's Head park. 20 x 120 m hill repeats. |
| Running intervals 5:52 [3]1.0 mi (5:52 / mi) | |
| shoes: Polo Sport X-67 II |
| Fort Hamilton track. 4x400 (93, 87, 87, 85) vith 200 (~1:10) between. |
| Running drills 9:45 [2]1.5 mi (6:29 / mi) | |
| shoes: Polo Sport X-67 II |
| 5x3x100 |
Friday Jul 11 |
| Swimming 1:02:20 [3]3.6 km (17:19 / km) | |
| slept:7.0 weight:168lbs |
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| Cycling (2-way commute) 1:55:10 [2]29.0 mi (3:58 / mi) | |
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Thursday Jul 10 |
| Swimming 35:10 [3]2 km (17:35 / km) | |
| slept:4.5 weight:170lbs |
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| Cycling (2-way commute, SS) 1:42:50 [3]29.6 mi (3:29 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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| Running warm up/down 11:50 [2]1.4 mi (8:26 / mi) | |
| shoes: Asics Gel-DS Racer VII |
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| Running tempo 26:57 [4]4.0 mi (6:43 / mi) | |
| ahr:157 max:165 shoes: Polo Sport X-67 II |
| Along the shore after evening commute. 81F, NW wind @ 15 mph. |
Wednesday Jul 9 |
| Cycling (2-way commute, SS) 1:41:25 [3]29.0 mi (3:29 / mi) | |
| slept:6.0 weight:169lbs shoes: Conti GP 3K tire, rear wheel |
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| Swimming 43:35 [3]2.5 km (17:26 / km) | |
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Tuesday Jul 8 |
| Running warm up/down 11:50 [1]1.3 mi (9:05 / mi) | |
| shoes: Puma Complete Road Racer |
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| Running 1:36:15 [2]12.0 mi (8:01 / mi) | |
| ahr:142 max:155 slept:6.5 weight:166lbs shoes: Puma Complete Road Racer |
| 2 loops in the Central Park after hard morning bike commute. 75F, SSW wind @ 11 mph, humid. Running out of gas the second loop. |
| Cycling (2-way commute, SS) 1:39:45 [3]29.0 mi (3:25 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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Monday Jul 7 |
| Swimming 54:35 [3]3.2 km (17:03 / km) | |
| slept:7.0 weight:169lbs |
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| Cycling (2-way commute, SS) 1:39:20 [3]29.0 mi (3:25 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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Sunday Jul 6 |
| Running warm up/down 21:15 [2]2.5 mi (8:30 / mi) | |
| shoes: Asics Gel-DS Racer VII |
| To/from/between. |
| Running intervals 31:26 [4]5.0 mi (6:16 / mi) | |
| ahr:161 max:170 shoes: Asics Gel-DS Racer VII |
| Cruise intervals on the Fort Hamilton school track. 10 x 1/2 mile (3:09, 3:09, 3:08, 3:10, 3:10, 3:10, 3:10, 3:08, 3:09, 3:03) with 1/4 mile between (1:10-1:15). |
| Running drills 10:45 [3]1.5 km (7:10 / km) | |
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| 5x3x100 |
Saturday Jul 5 |
| Swimming 15:10 [3]0.8 km (18:57 / km) | |
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| Ocean swim in a wet suit. |
Friday Jul 4 |
| Cycling warm up/down 7:25 [2]2.0 mi (3:42 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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| Cycling 34:33 [4]12.0 mi (2:52 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
| Commute bike. 3x4miles (11:29, 11:44, 11:20) - shore/Shore Rd. |
| Running warm up/down 10:45 [2]1.4 mi (7:40 / mi) | |
| shoes: Polo Sport X-67 II |
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| Running tempo 27:13 [4]4.0 mi (6:48 / mi) | |
| shoes: Polo Sport X-67 II |
| After bike. |
Thursday Jul 3 |
| Running warm up/down 11:35 [2]1.4 mi (8:15 / mi) | |
| shoes: Asics Gel-DS Racer VII |
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| Running tempo 58:03 [3]8.0 mi (7:16 / mi) | |
| ahr:148 max:155 shoes: Asics Gel-DS Racer VII |
| Along the shore |
Wednesday Jul 2 |
| Swimming 52:25 [3]2.9 km (18:04 / km) | |
| slept:5.5 weight:169lbs |
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| Cycling (2-way commute, SS) 1:41:35 [3]29.0 mi (3:30 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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Tuesday Jul 1 |
| Cycling (2-way commute, SS) 1:45:50 [3]29.65 mi (3:34 / mi) | |
| slept:5.5 shoes: Conti GP 3K tire, rear wheel |
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| Running 57:45 [2]7.4 mi (7:48 / mi) | |
| shoes: Puma Complete Road Racer |
| to/around/back Central park after morning bike commute. |