Saturday Nov 24 |
 | Running warm up/down 40:57 [2]5.4 mi (7:35 / mi) | |
| ahr:140 max:152 rhr:48 slept:6.0 shoes: Nike Air Max 360 |
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| Running intervals 24:40 [4]4.0 mi (6:10 / mi) | |
| ahr:159 max:161 shoes: Polo Sport X-67 II |
| Track. 4 x 1 mile (6:09, 6:09, 6:14, 6:08) with 1/4 mile jogging (~3 min.) between. 35F, NW wind @ 5 mph, sunny. |
| Running warm up/down 29:05 [1]2.5 mi (11:38 / mi) | |
| shoes: Polo Sport X-67 II |
| Between intervals and cool-down. |
Friday Nov 23 |
| Cycling (2-way commute) 2:05:10 [2]29.1 mi (4:17 / mi) | |
| rhr:50 slept:7.0 weight:171lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 28:30 [2]1.5 km (19:00 / km) | |
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| 1 km warm-up, 200 m drills, 300 m hand paddles. |
Thursday Nov 22 |
| Running long (Morning commute) 1:36:12 [3]13.0 mi (7:24 / mi) | |
| ahr:145 max:152 rhr:48 slept:7.0 weight:170lbs shoes: Polo Sport X-67 II |
| Home->pool. 55F, SSW wind @ 10 mph. Nice sunny day |
| Swimming 37:00 [2]2 km (18:30 / km) | |
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| 1500 m wam-up, 200 m drills, 300 m hand paddles |
| Running (Morning commute) 2:06:40 [1]13.0 mi (9:44 / mi) | |
| ahr:127 max:132 shoes: Polo Sport X-67 II |
| Pool->home easy. |
Wednesday Nov 21 |
| Cycling (2-way commute, SS) 1:54:30 [3]29.1 mi (3:56 / mi) | |
| rhr:49 slept:4.5 weight:172lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 36:00 [2]2 km (18:00 / km) | |
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| 1.4 km incl. 4 x 100 intervals, 200 m drills, 400 m hand paddles. |
Tuesday Nov 20 |
| Cycling 2:05:10 [2]29.0 mi (4:19 / mi) | |
| rhr:51 slept:7.0 weight:172lbs shoes: Vittoria Revo KXS (KX) tire |
| Skipped swimming - figting light cold since yesterdays morning ride under freezing rain. Also needed more sleep after long hours at work. Easy ride under morning rain again and pushed hard on my way home. |
| Running (TM 2%) 18:50 [4]3.0 mi (6:16 / mi) | |
| ahr:156 max:168 shoes: Polo Sport X-67 (zip) |
| During lunch break |
Monday Nov 19 |
| Cycling (2-way commute) 2:03:15 [2]29.0 mi (4:14 / mi) | |
| rhr:48 slept:7.0 weight:171lbs shoes: Vittoria Revo KXS (KX) tire |
| Rain, light snow, strong front wind during morning commute. |
| Swimming 37:00 [2]2 km (18:30 / km) | |
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| 1 km warm-up, intervals 3 x 200 m (1 min. rest), 200 m drills, 200 m hand paddles. |