Saturday Nov 17 |
 | Running warm up/down 44:20 [2]6.0 mi (7:22 / mi) | |
| rhr:48 slept:5.0 shoes: Polo Sport X-67 II |
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| Running intervals 8:15 [4]1.5 mi (5:29 / mi) | |
| ahr:156 max:162 shoes: Polo Sport X-67 II |
| Track: 6 x 400 m (80, 84, 84, 83, 84, 80) with 200 m jogging between (84-90). |
| Running warm up/down 16:15 [1]2.0 mi (8:07 / mi) | |
| shoes: Polo Sport X-67 II |
| Between and after intervals |
Friday Nov 16 |
| Cycling (2-way commute) 1:57:40 [2]29.0 mi (4:03 / mi) | |
| rhr:50 slept:5.0 weight:173lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 35:00 [3]2 km (17:30 / km) | |
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| 1 km warm-up, 200 m drills, intervals 5 x 100 (30 sec. rest), 300 m hand paddles. |
Thursday Nov 15 |
| Cycling (2-way commute) 2:01:45 [2]29.0 mi (4:12 / mi) | |
| rhr:50 slept:7.0 weight:171lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 35:00 [2]1.7 km (20:35 / km) | |
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| 1km warm-up, 300m intervals 1-2-3-2-1 (15 sec. rest), 200m drills, 200m hand paddles. |
Wednesday Nov 14 |
| Cycling (2-way commute, SS) 1:52:00 [3]29.0 mi (3:51 / mi) | |
| rhr:50 slept:7.0 weight:173lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 30:00 [2]1.5 km (20:00 / km) | |
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Tuesday Nov 13 |
| Cycling (2-way commute) 1:59:10 [2]28.0 mi (4:15 / mi) | |
| slept:6.0 shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 30:00 [2]1.5 km (20:00 / km) | |
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Monday Nov 12 |
| Running long (Morning commute) 1:35:15 [2]13.0 mi (7:19 / mi) | |
| ahr:144 max:160 rhr:50 slept:7.0 weight:171lbs shoes: Polo Sport X-67 II |
| 40F, NW wind @ 5 mph. |
| Swimming 30:00 [2]1.6 km (18:45 / km) | |
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| Running long (Evening commute) 2:03:34 [2]14.2 mi (8:41 / mi) | |
| ahr:126 max:138 shoes: Polo Sport X-67 II |
| 52F, SW wind @ 9 mph. |