Saturday Feb 2 |
 | Running warm up/down 22:15 [2]2.5 mi (8:54 / mi) | |
| shoes: Asics Gel-DS Racer VII |
| To/back the Fort Hamilton track and between repeats |
| Running 17:12 [3]3.0 mi (5:44 / mi) | |
| ahr:154 max:158 shoes: Asics Gel-DS Racer VII |
| 2x1mile (5:56, 5:58) via 1/2 (3:00) mile jogging between, 4x1/4 mile (79, 80, 80, 79) via 1/4 mile jogging (1:30). Legs feel tired after yesteday's bike commute. |
| Running drills 9:15 [2]1.5 km (6:10 / km) | |
| shoes: Asics Gel-DS Racer VII |
| 5 x 3 x 100 m |
Friday Feb 1 |
| Swimming 32:05 [3]2 km (16:02 / km) | |
| rhr:46 slept:6.5 weight:170lbs |
| 1 km incl. 7x100m (~1:28) intervals, 5x200m (3:05/0:55). Cutting short to avoid rain on my way from gym to work... |
| Cycling (2-way commute) 2:15:10 [2]29.0 mi (4:40 / mi) | |
| shoes: Conti 4-S, rear wheel |
| Fighting front wind - 20 mph in the morning and 30-35 mph in the evening. |
Thursday Jan 31 |
| Swimming 26:40 [2]1.6 km (16:40 / km) | |
| rhr:46 slept:6.0 weight:170lbs |
| 400 m warm-up, 3x200m (3:05/0:55), 200m drills, 400 hand paddles (6:05). |
| Running warm up/down 7:50 [2]1.0 mi (7:49 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running tempo (Progression run) 41:35 [3]6.0 mi (6:55 / mi) | |
| ahr:145 max:152 shoes: Puma Complete Road Racer |
| Central Park loop. 35F, N wind @ 8 mph, sunny. |
| Cycling (2-way commute) 2:10:20 [2]29.0 mi (4:30 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Wednesday Jan 30 |
| Cycling (2-way commute) 2:09:10 [2]29.0 mi (4:27 / mi) | |
| rhr:46 slept:8.0 weight:170lbs shoes: Conti 4-S, rear wheel |
| |
| Swimming 43:20 [3]2.7 km (16:03 / km) | |
| |
| 1 km incl. 7x100m (~1:28) intervals, 5x200m (3:05/0:55), 100m (1:25), 200m drills, 400m hand paddles (6:00). |
Tuesday Jan 29 |
| Swimming 24:50 [3]1.6 km (15:31 / km) | |
| rhr:51 slept:7.0 weight:171lbs |
| 400 m warm-up, 6x100m (1:25/0:35), 200m drills, 400 hand paddles (5:55). |
| Cycling (2-way commute, SS) 2:05:10 [3]29.0 mi (4:19 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Monday Jan 28 |
| Swimming 24:40 [3]1.6 km (15:25 / km) | |
| rhr:50 slept:7.0 |
| 800m incl. 6x100m (~1:30) intervals, 4x200m (3:02/0:58) |
| Cycling (2-way commute) 2:06:20 [2]29.0 mi (4:20 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Sunday Jan 27 |
| Running race 1:26:08 [4]13.1 mi (6:34 / mi) vdot: 53.6 | |
| ahr:159 max:164 rhr:47 slept:8.0 shoes: Asics Gel-DS Racer VII |
| Manhattan Half-Marathon. Central Park. 30F, N wind @ 10 mph. Tune-up race to check efficiency of my training plan. |