Saturday Dec 15 |
 | Running warm up/down 11:15 [2] 1.4 mi (8:02 / mi) | |
| shoes: Asics Gel-DS Racer VII |
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| Running long (Progression run) 1:20:38 [3] 12.0 mi (6:43 / mi) | |
| ahr:151 max:160 slept:7.0 shoes: Asics Gel-DS Racer VII |
| 34F, NNE wind @ 15 mph, sunny. |
Friday Dec 14 |
| Cycling (2-way commute) 1:57:10 [2] 28.0 mi (4:11 / mi) | |
| rhr:47 slept:7.0 weight:171lbs shoes: Conti 4-S, rear wheel |
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| Swimming 41:20 [3] 2.5 km (16:32 / km) | |
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| 1 km incl. 7x100 (~1:30) fast repeats, 5x200 intervals (3:02/0:58), 200 m drills, 300 m hand paddles. |
Thursday Dec 13 |
| Cycling (2-way commute, mtn, studs) 2:05:20 [3] 28.0 mi (4:28 / mi) | |
| rhr:47 slept:5.0 weight:171lbs |
| I wasn't sure if it was worth riding my mtn bike with studded tire until I hit the Manhattan bridge covered with ice and water. |
| Swimming 27:50 [2] 1.6 km (17:24 / km) | |
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| 1 km warm-up, 200 m drills, 400 m hand paddles @ 5:50 |
Wednesday Dec 12 |
| Swimming 31:05 [3] 1.9 km (16:22 / km) | |
| rhr:47 slept:5.0 weight:171lbs |
| 1 km incl. 7x100 (~1:30) fast repeats, 2x200 intervals (3:00/1:00), 200 m drills, 300 m hand paddles. |
| Cycling (2-way commute) 2:04:10 [2] 29.0 mi (4:17 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Tuesday Dec 11 |
| Cycling (2-way commute) 2:08:20 [2] 29.0 mi (4:25 / mi) | |
| rhr:47 slept:5.0 weight:172lbs shoes: Conti 4-S, rear wheel |
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| Swimming 32:40 [2] 1.9 km (17:12 / km) | |
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| 1 km warm-up, 400 m @ 6:15, 200 m drills, 300 m hand paddles |
Monday Dec 10 |
| Cycling (2-way commute) 2:06:20 [2] 29.0 mi (4:20 / mi) | |
| slept:9.0 shoes: Conti 4-S, rear wheel |
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| Swimming 26:50 [3] 1.6 km (16:46 / km) | |
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| 1 km incl. 7x100 (~1:30) fast repeats, 400 m @ 6:15, 200 m drills, |
| Running warm up/down 7:25 [2] 1.0 mi (7:25 / mi) | |
| shoes: Polo Sport X-67 II |
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| Running tempo 39:29 [3] 6.0 mi (6:34 / mi) | |
| ahr:152 max:158 shoes: Polo Sport X-67 II |
| Clockwise loop in the Central Park at noon. 40F, NW wind @ 9 mph. |