Friday Mar 7 |
 | Cycling (2-way morning commute) 2:04:35 [2]29.0 mi (4:17 / mi) | |
| shoes: Conti 4-S, rear wheel |
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| Swimming 42:15 [3]2.6 km (16:15 / km) | |
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| 1km inc. 7x100 @ 1:28, 5x200 (3:05/0:25), 200 drills, 400 paddles. |
Thursday Mar 6 |
| Cycling (2-way morning commute) 2:06:30 [2]29.0 mi (4:22 / mi) | |
| rhr:48 slept:6.0 weight:171lbs shoes: Conti 4-S, rear wheel |
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| Swimming 28:15 [3]1.7 km (16:37 / km) | |
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| 500 incl. 4x100 @ 1:30, 3x200 (3:00/0:30), 200 drills, 400 paddles |
| Running warm up/down 10:05 [2]1.3 mi (7:45 / mi) | |
| shoes: Polo Sport X-67 II |
| From gym to Central Park and back |
| Running long (Progression run + hills) 1:18:50 [3]10.8 mi (7:17 / mi) +230m 4:15 / km | |
| ahr:142 max:156 shoes: Polo Sport X-67 II |
| Central Park loop + 8 x NW hills (4:15 up+down). Morning run after swimming. Sunny, 39F, NW wind @ 15mph. |
| Swimming warm up/down 8:00 [1]0.4 km (20:00 / km) | |
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| Easy swim after running. 85F water feels good... |
Wednesday Mar 5 |
| Cycling (2-way commute) 2:02:35 [2]29.0 mi (4:14 / mi) | |
| shoes: Conti 4-S, rear wheel |
| No swimming today - water in the pool was 100F... |
Tuesday Mar 4 |
| Cycling (2-way commute) 2:01:25 [2]29.0 mi (4:11 / mi) | |
| slept:4.5 shoes: Conti 4-S, rear wheel |
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| Swimming 27:25 [2]1.6 km (17:08 / km) | |
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| 1km, 200 drills, 400 paddles |
Monday Mar 3 |
| Swimming 27:35 [3]1.7 km (16:14 / km) | |
| rhr:50 slept:6.0 weight:169lbs |
| 400 warm-up, 8x100 (1:35/0:10), 500 hand paddles (7:25). Skipped drills - freezing water today. |
| Running warm up/down 7:20 [2]1.0 mi (7:19 / mi) | |
| shoes: Puma Complete Road Racer |
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| Running tempo (Progression run+hills) 58:24 [4]8.4 mi (6:56 / mi) +160m 4:05 / km | |
| ahr:152 max:162 shoes: Puma Complete Road Racer |
| Central Park loop + 4 x NW hills (~4:08 up+down). 50F, SSW wind @ 20 mph, sunny. Planned a running day-off, but weather was so good, that I couldn't resist to go for a run. |
| Cycling (2-way commute) 2:07:10 [2]29.0 mi (4:22 / mi) | |
| shoes: Conti 4-S, rear wheel |
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Sunday Mar 2 |
| Running warm up/down 10:45 [2]1.5 mi (7:09 / mi) | |
| rhr:47 slept:7.0 shoes: Polo Sport X-67 II |
| To track and back. |
| Running intervals 16:52 [4]3.0 mi (5:37 / mi) | |
| ahr:159 max:168 shoes: Polo Sport X-67 II |
| Fort Hamilton track. 6x800m with 400m jogging between (~2:50) - 2:55, 2:48, 2:49, 2:48, 2:49, 2:45). |
| Recovery run 16:51 [1]1.5 mi (11:14 / mi) | |
| shoes: Polo Sport X-67 II |
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| Running drills 9:30 [2]1.5 km (6:20 / km) | |
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| 5 x 3 x 100 m |