Saturday Dec 29 |
 | Running long (Progression run) 3:09:51 [4]26.4 mi (7:11 / mi) | |
| ahr:145 max:154 rhr:47 slept:8.0 shoes: Asics Gel-DS Racer VII |
| Along the shore. Great weather for running - 49 F, SW wind @ 12 mph. |
Friday Dec 28 |
| Cycling (2-way commute) 2:06:40 [2]29.0 mi (4:22 / mi) | |
| rhr:47 slept:7.0 weight:171lbs shoes: Conti 4-S, rear wheel |
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| Swimming 23:10 [3]1.4 km (16:33 / km) | |
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| 1 km incl. 7x100m intervals ~1:35, 2x200 @ 3:05. Cutting short - goggles started leaking... |
Thursday Dec 27 |
| Swimming 27:35 [2]1.6 km (17:14 / km) | |
| rhr:48 slept:7.0 weight:171lbs |
| 1 km warm-up, 200 m drills, 400 m hand paddles @ 5:55 |
| Running warm up/down 7:45 [2]1.0 mi (7:45 / mi) | |
| shoes: Polo Sport X-67 II |
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| Running tempo (Progression run) 40:09 [4]6.0 mi (6:40 / mi) | |
| ahr:152 max:161 shoes: Polo Sport X-67 II |
| Usual loop in the Central Park. 39F, NW wind @ 6 mph, light rain. |
Monday Dec 24 |
| Cycling (2-way morning commute, SS) 1:42:20 [3]26.8 mi (3:48 / mi) | |
| slept:8.0 weight:168lbs shoes: Conti 4-S, rear wheel |
| Home->pool->home |
| Swimming 25:50 [3]1.5 km (17:13 / km) | |
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| Running tempo 35:02 [4]5.4 mi (6:29 / mi) | |
| ahr:154 max:160 shoes: Asics Gel-DS Racer VII |
| After biking and 15 min. break. Along the shore. 45 F, SW wind @ 26 mph gusting to 33, sunny. |