Friday Dec 21 |
 | Swimming 40:35 [3]2.5 km (16:14 / km) | |
| rhr:46 slept:7.0 weight:169lbs |
| 1 km incl. 7x100 (~1:30) intervals, 5x200 intervals (3:05/0:55), 200 m drills, 300 m hand paddles. |
| Cycling (2-way commute, SS) 1:51:10 [3]29.0 mi (3:50 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Thursday Dec 20 |
| Cycling (2-way commute) 2:04:55 [2]29.0 mi (4:19 / mi) | |
| slept:6.0 weight:169lbs shoes: Conti 4-S, rear wheel |
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| Swimming 23:40 [1]1.2 km (19:43 / km) | |
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| 1 km warm-up, 200 m drills. |
| Running warm up/down 7:40 [2]1.0 mi (7:40 / mi) | |
| shoes: Polo Sport X-67 II |
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| Running 42:10 [3]6.0 mi (7:01 / mi) | |
| ahr:145 max:152 shoes: Polo Sport X-67 II |
| Feeling better today. Nice day - sunny, 45F, NW wind @ 15 mph. |
Wednesday Dec 19 |
| Swimming 40:45 [3]2.5 km (16:18 / km) | |
| slept:7.0 weight:170lbs |
| 1 km incl. 7x100 (~1:30) intervals, 5x200 intervals (3:05/0:55), 200 m drills, 300 m hand paddles. |
| Cycling (2-way commute) 1:59:10 [2]29.0 mi (4:06 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Tuesday Dec 18 |
| Cycling (2-way commute, mtn bike,) 2:02:40 [2]29.0 mi (4:14 / mi) | |
| rhr:50 slept:4.5 weight:170lbs shoes: Conti 4-S, rear wheel |
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| Swimming 39:10 [2]2.4 km (16:19 / km) | |
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| 1 km warm-up, 2x400 (6:05, 6:0) with 1 min. break, 200 m drills, 400 m hand paddles. |
| Running warm up/down 8:30 [1]1.0 mi (8:30 / mi) | |
| shoes: Polo Sport X-67 II |
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| Running 43:40 [2]6.0 mi (7:16 / mi) | |
| ahr:137 max:149 shoes: Polo Sport X-67 II |
| The usual Central Park loop. Took it easy - need more sleep. 35F, W wind @ 8 mph, sunny. |
Monday Dec 17 |
| Swimming 41:40 [3]2.5 km (16:40 / km) | |
| rhr:47 slept:7.0 weight:172lbs |
| 1 km incl. 7x100 (~1:30) intervals, 5x200 intervals (3:05/0:55), 200 m drills, 300 m hand paddles. |
| Cycling (2-way commute) 2:05:30 [2]29.0 mi (4:19 / mi) | |
| slept:7.0 weight:171lbs shoes: Conti 4-S, rear wheel |
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