Saturday Jan 5 |
 | Running tempo 34:49 [3]5.4 mi (6:26 / mi) | |
| ahr:150 max:158 rhr:48 slept:7.0 shoes: Asics Gel-DS Racer VII |
| 41 F, SW wind @ 7 mph. Wanted to take a weekend off, but nice day pulled me out for a short tempo run along the shore.
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Friday Jan 4 |
| Swimming 42:20 [3]2.6 km (16:17 / km) | |
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| 1 km incl. 7x100 (~1:30) intervals, 5x200 intervals (3:02/0:58), 200 m drills, 400 m hand paddles. |
| Cycling (2-way commute, SS) 2:01:10 [3]29.0 mi (4:11 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Thursday Jan 3 |
| Swimming 43:30 [2]2.6 km (16:44 / km) | |
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| 500 m warm-up, 4x400 m (6:20/1:40), 200 m drills, 300 m hand paddles. |
| Cycling (2-way commute, SS) 2:06:20 [3]29.0 mi (4:20 / mi) | |
| rhr:52 slept:7.0 weight:171lbs shoes: Conti 4-S, rear wheel |
| The coldest day this winter so far - 17F and front NNW wind @ 30-35 mph during my morning commute. |
Wednesday Jan 2 |
| Swimming 37:05 [3]2.2 km (16:51 / km) | |
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| 1 km incl. 7x100 m intervals ~1:35, 5x200 (3:08/0:52), 200 m drills. |
| Cycling (2-way commute, SS) 2:04:05 [3]29.0 mi (4:17 / mi) | |
| slept:7.0 weight:171lbs |
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Monday Dec 31 |
| Cycling (2-way commute) 2:06:20 [2]29.0 mi (4:20 / mi) | |
| slept:7.0 weight:171lbs shoes: Conti 4-S, rear wheel |
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| Swimming 32:20 [3]2 km (16:10 / km) | |
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| 1 km incl. 7x100m intervals ~1:35, 5x200 @ 3:05 (0:55 rest). |