Saturday Dec 8 |
 | Running warm up/down 11:35 [2]1.4 mi (8:15 / mi) | |
| shoes: Asics Gel-DS Racer VII |
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| Running long (Progression run) 1:21:43 [3]12.0 mi (6:48 / mi) | |
| ahr:150 max:158 rhr:47 slept:9.0 shoes: Asics Gel-DS Racer VII |
| Along the shore. 40F, W wind @ 12 mph. |
Friday Dec 7 |
| Cycling (2-way commute) 2:04:20 [2]29.0 mi (4:17 / mi) | |
| rhr:48 slept:6.0 shoes: Vittoria Revo KXS (KX) tire |
| Finally trashed rear wheel tire. Vittoria Revc KXS rocks. Thanks to double sided design, the tire rolled 2143 mi on aggressive side and 1603 miles on the slick one. It's 3745 miles for one tire! |
| Swimming 40:00 [3]2.5 km (16:00 / km) | |
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| 1 km incl. 7x100 (~1:30) fast repeats, 5x200 intervals (~3:05/55), 200 m drills, 300 m hand paddles |
Thursday Dec 6 |
| Cycling (2-way commute) 2:08:20 [2]29.0 mi (4:25 / mi) | |
| rhr:48 slept:5.0 weight:171lbs shoes: Vittoria Revo KXS (KX) tire |
| Front wind both ways. Light snow and rain on my way home. |
| Swimming 27:20 [2]1.5 km (18:13 / km) | |
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| 1 km warm-up, 200 m drills, 300 m hand paddles |
| Running warm up/down 7:20 [2]1.0 mi (7:19 / mi) | |
| shoes: Polo Sport X-67 II |
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| Running tempo 40:01 [3]6.0 mi (6:40 / mi) | |
| ahr:152 max:157 shoes: Polo Sport X-67 II |
| Clockwise loop in the Central Park at noon. 35F, NW wind @ 6 mph. |
Wednesday Dec 5 |
| Swimming 40:00 [3]2.5 km (16:00 / km) | |
| slept:5.0 weight:172lbs |
| 1 km incl. 7x100 (~1:30) fast repeats, 5x200 intervals (~3:05/55), 200 m drills, 300 m hand paddles |
| Cycling 2:08:15 [2]29.0 mi (4:25 / mi) | |
| shoes: Vittoria Revo KXS (KX) tire |
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Tuesday Dec 4 |
| Cycling (2-way commute) 2:04:30 [2]29.0 mi (4:17 / mi) | |
| slept:6.0 weight:171lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 26:10 [2]1.5 km (17:27 / km) | |
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| 1 km warm-up, 200 m drills, 300 m hand paddles |
Monday Dec 3 |
| Cycling (2-way commute) 2:06:20 [2]29.0 mi (4:20 / mi) | |
| rhr:47 slept:7.0 weight:171lbs shoes: Vittoria Revo KXS (KX) tire |
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| Swimming 33:30 [3]2 km (16:45 / km) | |
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| 1 km incl. 6x100 (~1:30) fast repeats, 2x200 intervals (~3:05/55), 200 m drills, 400 m hand paddles |
| Running tempo 40:35 [4]6.0 mi (6:45 / mi) +100m 4:00 / km | |
| ahr:153 max:160 shoes: Polo Sport X-67 II |
| Clockwise loop in the Central Park at noon. 48F, NW wind @ 30 mph gusting to 40. |
| Running warm up/down 8:10 [1]1.0 mi (8:10 / mi) | |
| shoes: Polo Sport X-67 II |
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