Saturday Feb 9 |
 | Running intervals 16:34 [4]3.0 mi (5:31 / mi) | |
| ahr:152 max:161 rhr:46 slept:8.0 shoes: Polo Sport X-67 II |
| Fort Hamilton track. 4x200m (~40), 2x400m (84, 82), 2x800m (2:57, 2:50), 2x400m (81, 80), 4x200m (~40) with same time and 1/2 distance jogging after each interval. 40F, SE wind @ 10mph. |
| Running warm up/down 27:10 [1]3.0 mi (9:03 / mi) | |
| shoes: Polo Sport X-67 II |
| To/back and between. |
| Running drills 9:35 [2]1.5 km (6:23 / km) | |
| shoes: Polo Sport X-67 II |
| 5 x 3 x 100 m |
Friday Feb 8 |
| Swimming 41:40 [3]2.6 km (16:02 / km) | |
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| 1 km incl. 7x100m (~1:28); 5x200m (3:02/0:58); 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 |
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Thursday Feb 7 |
| Swimming 26:05 [2]1.6 km (16:18 / km) | |
| rhr:46 slept:7.0 weight:170lbs |
| 400 m warm-up, 6x100 m (1:28/0:12), 200m drills, 400 hand paddles (6:00) |
| Running warm up/down 7:45 [2]1.0 mi (7:45 / mi) | |
| shoes: Puma Complete Road Racer |
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| Running tempo (Progression run+hills) 50:25 [3]7.2 mi (7:00 / mi) +120m 4:08 / km | |
| ahr:145 max:158 shoes: Puma Complete Road Racer |
| Central Park loop + 2 x N hills . 48F, W wind @ 15 mph. |
| Cycling (2-way commute) 2:08:10 [2]29.0 mi (4:25 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Wednesday Feb 6 |
| Swimming 41:25 [3]2.6 km (15:56 / km) | |
| slept:6.5 |
| 1 km incl. 7x100m (~1:28); 5x200m (3:00/1:00); 200m drills; 400m hand paddles. |
| Cycling 2:09:35 [2]29.0 mi (4:28 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Tuesday Feb 5 |
| Swimming 27:10 [2]1.6 km (16:59 / km) | |
| rhr:46 slept:6.5 |
| 400 m warm-up, 3x200m (3:02/0:58), 200m drills, 400 hand paddles |
| Running warm up/down 7:40 [3]1.0 mi (7:40 / mi) | |
| shoes: Puma Complete Road Racer |
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| Running tempo (Progression run+hills) 57:40 [4]8.4 mi (6:51 / mi) +160m 4:02 / km | |
| ahr:150 max:161 shoes: Puma Complete Road Racer |
| Central Park loop + N hill (4 x .3 mile, hard up, fast down). 50F, SW wind @ 10mph. |
| Cycling (2-way commute, SS) 1:59:10 [3]29.0 mi (4:06 / mi) | |
| shoes: Conti 4-S, rear wheel |
| Pushed hard last 2.5 miles on my way home in the evening chasing Kirill on Kawasaki Ninja. Came home first - it's hard to beat bicycle on streets of NYC... |
Monday Feb 4 |
| Swimming 41:35 [3]2.6 km (16:00 / km) | |
| rhr:46 slept:8.0 weight:170lbs |
| 1 km incl. 7x100m (~1:27); 5x200m (3:02/0:58); 200m drills; 400m hand paddles. |
| Cycling (2-way commute) 2:05:20 [2]29.0 mi (4:19 / mi) | |
| shoes: Conti 4-S, rear wheel |
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