Friday Jan 25 |
 | Swimming 38:55 [3]2.4 km (16:13 / km) | |
| rhr:48 slept:6.0 |
| 1 km incl. 7x100m (~1:30) intervals, 4x200m (3:03/0:57), 200m drills, 400m hand paddles (6:00). |
| Cycling (2-way commute) 2:08:20 [2]29.0 mi (4:25 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Thursday Jan 24 |
| Swimming 27:40 [2]1.6 km (17:17 / km) | |
| rhr:50 slept:7.0 weight:171lbs |
| 400 m warm-up, 3x200m (3:00/1:00), 200m drills, 400 hand paddles (6:00). |
| Cycling (2-way commute, SS) 2:02:05 [3]29.0 mi (4:12 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Wednesday Jan 23 |
| Swimming 32:40 [3]2 km (16:20 / km) | |
| rhr:49 slept:7.0 weight:172lbs |
| 1 km incl. 7x100m (~1:30) intervals, 3x200m (3:05/0:55), 200m drills, 200m hand paddles. |
| Running warm up/down 7:30 [2]1.0 mi (7:30 / mi) | |
| shoes: Polo Sport X-67 II |
| |
| Running tempo (Progression run) 40:27 [4]6.0 mi (6:43 / mi) | |
| ahr:153 max:159 shoes: Polo Sport X-67 II |
| The Central Park loop (counterclockwise). 39F, W wind @ 25 mph. |
| Cycling (2-way commute, SS) 2:00:50 [3]29.0 mi (4:09 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Tuesday Jan 22 |
| Cycling (2-way commute) 2:07:30 [2]29.0 mi (4:23 / mi) | |
| slept:7.5 weight:173lbs shoes: Conti 4-S, rear wheel |
| |
| Swimming 27:45 [2]1.6 mi (17:21 / mi) | |
| |
| 400m warm-up, 3x200m (3:05/:55), 200m drills, 400m hand paddles (6:00). |
Monday Jan 21 |
| Running warm up/down 23:20 [2]3.0 mi (7:46 / mi) | |
| rhr:46 slept:8.0 shoes: Asics Gel-DS Racer VII |
| Warm up/down and between intervals |
| Running 13:40 [4]2.5 mi (5:28 / mi) | |
| ahr:154 max:160 shoes: Asics Gel-DS Racer VII |
| Fort Hamilton track. 4x400m via 200m (~1:22), 2x800m via 400 (~2:50), 4x400m via 200m (~1:22): 82, 81, 82, 81, 2:56, 2:53, 82, 81, 82, 80. 25F, NW wind @ 12mph, sunny. |
| Running drills 9:50 [3]1.5 km (6:33 / km) | |
| shoes: Asics Gel-DS Racer VII |
| 3x5x100m |