Saturday Jan 12 |
 | Running warm up/down 34:10 [1]4.0 mi (8:31 / mi) | |
| shoes: Asics Gel-DS Racer VII |
| Warm up/down and between intervals |
| Running intervals 23:08 [4]4.0 mi (5:47 / mi) | |
| ahr:155 max:163 slept:7.0 shoes: Asics Gel-DS Racer VII |
| 8 x 800 m with 400 m jogging @ 2:50 between: 2:53:2:57, 2:55, 2:53, 2:53, 2:53, 2:54, 2:50. |
| Running drills 9:20 [3]1.5 km (6:13 / km) | |
| shoes: Asics Gel-DS Racer VII |
| 5 x 3 x 100 m |
Friday Jan 11 |
| Cycling 2:06:50 [2]29.0 mi (4:22 / mi) | |
| rhr:48 slept:6.5 shoes: Conti 4-S, rear wheel |
| Rain during morning commute |
| Swimming 16:15 [3]1 km (16:15 / km) | |
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| Managed to swim 1 km before the pool got closed because of a thunderstorm. |
Thursday Jan 10 |
| Swimming 28:05 [2]1.6 km (17:33 / km) | |
| rhr:50 slept:6.5 |
| 1000 m, 200 m drills, 400 m hand paddles |
| Running warm up/down 7:40 [2]1.0 mi (7:40 / mi) | |
| shoes: Polo Sport X-67 II |
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| Running tempo (Progression run) 40:16 [3]6.0 mi (6:42 / mi) | |
| ahr:152 max:158 shoes: Polo Sport X-67 II |
| Central Park loop. 50F, SW wind @ 4 mph, sunny. Yet another perfect day for running. |
| Cycling (2-way commute) 2:02:45 [2]29.0 mi (4:14 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Wednesday Jan 9 |
| Swimming 45:40 [3]2.8 km (16:19 / km) | |
| rhr:50 slept:6.5 weight:171lbs |
| 1.6 km fartlek, 3 x 200 m (3:05/0:55), 200 m drills, 400 m hand paddles (6:05). |
| Cycling (2-way commute) 2:02:15 [2]29.0 mi (4:12 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Tuesday Jan 8 |
| Swimming 28:30 [2]1.6 km (17:49 / km) | |
| rhr:51 slept:4.0 weight:171lbs |
| 1000 m, 200 m drills, 400 m hand paddles. |
| Running tempo (Progression run) 40:43 [4]6.0 mi (6:47 / mi) | |
| ahr:155 max:164 shoes: Polo Sport X-67 II |
| The usual CP loop during lunch brake. Hard to believe it is winter - 60F, SSW wind @ 11 mph, sunny. Need more sleep... |
| Cycling (2-way commute) 2:01:20 [2]29.0 mi (4:11 / mi) | |
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Monday Jan 7 |
| Cycling (2-way commute, SS) 1:55:10 [3]29.0 mi (3:58 / mi) | |
| slept:8.0 weight:171lbs shoes: Conti 4-S, rear wheel |
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| Swimming 40:40 [3]2.5 km (16:16 / km) | |
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| 1 km incl. 7x100 (~1:30) intervals, 5x200 intervals (3:05/0:55), 200 m drills, 300 m hand paddles. |