Friday Feb 15 |
 | Swimming 40:45 [3]2.5 km (16:18 / km) | |
| |
| 1 km; 4x200m (3:05/0:25); 200m drills; 500m hand paddles (7:30). |
| Cycling (2-way commute, SS) 1:48:15 [3]29.0 mi (3:43 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Thursday Feb 14 |
| Swimming 23:35 [2]1.4 km (16:51 / km) | |
| rhr:46 slept:6.5 weight:170lbs |
| 400 m warm-up, 4x100 m (1:28/0:12), 200m drills, 400 hand paddles (5:45) |
| Running warm up/down 7:30 [2]1.0 mi (7:30 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running (Progression run+hills) 50:22 [3]7.2 mi (7:00 / mi) +140m 4:06 / km | |
| ahr:146 max:158 shoes: Puma Complete Road Racer |
| Central Park loop + 2 x N hills (~4:00 up/dn). 36F, WNW wind @ 20 mph. |
| Cycling (2-way commute, SS) 2:03:20 [3]29.0 mi (4:15 / mi) | |
| shoes: Conti 4-S, rear wheel |
| front wind @ 25 mph in the morning and random accelerations in the evening. |
Wednesday Feb 13 |
| Swimming 41:40 [3]2.6 km (16:02 / km) | |
| rhr:50 slept:6.5 weight:170lbs |
| 1 km incl. 7x100m (~1:28); 5x200m (3:02/0:28); 200m drills; 400m hand paddles (6:00). |
| Cycling (2-way commute, mtn, studs) 2:15:40 [3]29.0 mi (4:40 / mi) | |
| |
| Rain and messy (ice/snow/water) streets during my morning commute. |
Tuesday Feb 12 |
| Swimming 29:20 [2]1.8 km (16:18 / km) | |
| rhr:48 slept:7.0 weight:171lbs |
| 400 m warm-up, 4x200 m (3:02/0:28), 200m drills, 400 hand paddles (5:50) |
| Running warm up/down 7:30 [2]1.0 mi (7:30 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running tempo (Progression run+hills) 58:35 [3]8.4 mi (6:58 / mi) +160m 4:05 / km | |
| ahr:145 max:155 shoes: Puma Complete Road Racer |
| Central Park loop + 4 x N hills. 25F, SE wind @ 6 mph. |
| Cycling (2-way commute, mtn, studs) 2:15:10 [3]29.0 mi (4:40 / mi) | |
| |
| Snow, ice, rain during my evening commute. |
Monday Feb 11 |
| Swimming 41:30 [3]2.6 km (15:58 / km) | |
| slept:7.0 weight:171lbs |
| 1 km incl. 7x100m (~1:28); 5x200m (3:02/0:28); 200m drills; 400m hand paddles. |
| Cycling (2-way commute) 2:08:45 [2]29.0 mi (4:27 / mi) | |
| shoes: Conti 4-S, rear wheel |
| The coldest day this season so far - 10F and front wind up to 40 mph during my morning commute. |