Friday Jan 18 |
 | Swimming 41:40 [3]2.6 km (16:02 / km) | |
| rhr:48 slept:6.0 weight:172lbs |
| 1 km incl. 8x100m (~1:30) intervals, 5x200m (3:03/0:57), 200 m drills, 400 m hand paddles |
| Cycling (2-way commute) 2:08:20 [2]29.0 mi (4:25 / mi) | |
| (sick) shoes: Conti 4-S, rear wheel |
| It looks like cought a flu. Will skip running tomorrow... |
Thursday Jan 17 |
| Swimming 31:30 [3]1.8 km (17:30 / km) | |
| rhr:48 slept:6.0 weight:172lbs |
| 400 m warm-up, 4x200m (3:02/0:58), 200m drills, 400 hand paddles (5:55). |
| Running warm up/down 7:40 [2]1.0 mi (7:40 / mi) | |
| shoes: Polo Sport X-67 II |
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| Running (Progression run) 41:19 [3]6.0 mi (6:53 / mi) | |
| ahr:145 max:151 shoes: Polo Sport X-67 II |
| The Central Park loop (counterclockwise). 39F, SW wind @ 10 mph. Took it easy - need more sleep... |
| Cycling (2-way commute) 2:08:30 [2]29.0 mi (4:25 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Wednesday Jan 16 |
| Swimming 42:20 [3]2.6 km (16:17 / km) | |
| slept:6.0 |
| 1 km incl. 7x100 (~1:30) intervals, 5x200 intervals (3:05/0:55), 200 m drills, 400 m hand paddles |
| Cycling (2-way commute, SS) 1:58:30 [3]29.0 mi (4:04 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Tuesday Jan 15 |
| Swimming 30:10 [3]1.8 km (16:46 / km) | |
| rhr:48 slept:7.0 weight:169lbs |
| 1.2 km incl. 8x100m (~1:30)+200m (3:05), 200 m drills, 400 m hand paddles. |
| Running warm up/down 7:30 [2]1.0 mi (7:30 / mi) | |
| shoes: Polo Sport X-67 II |
| |
| Running tempo 39:43 [4]6.0 mi (6:37 / mi) | |
| ahr:155 max:158 shoes: Polo Sport X-67 II |
| The Central Park loop (counterclockwise). 39F, W wind @ 15 mph. |
| Cycling (2-way commute) 2:05:30 [2]29.0 mi (4:19 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Monday Jan 14 |
| Swimming 36:20 [3]2.2 km (16:31 / km) | |
| rhr:48 slept:6.0 weight:171lbs |
| 1 km incl. 4x100 (~1:30) and 3x200 (~3:05); 3x200 (3:05/0:55), 200 m drills, 400 m hand paddles. |
| Cycling (2-way commute) 2:08:20 [2]29.0 mi (4:25 / mi) | |
| shoes: Conti 4-S, rear wheel |
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