Saturday Apr 12 |
 | Recovery run 47:10 [1]5.4 mi (8:44 / mi) | |
| shoes: Nike Air Max 360 |
| Easy run with Kirill along the shore |
Friday Apr 11 |
| Cycling (2-way commute) 2:02:35 [2]29.0 mi (4:14 / mi) | |
| slept:6.0 weight:172lbs shoes: Conti 4-S, rear wheel |
| Fighting light cold since yersterday. Started feeling better after lunch. |
| Swimming 32:10 [3]2.1 km (15:19 / km) | |
| |
| 7x100 (1:25/0:35), 4x200 (3:05/0:25), 200 drills, 400 paddles. |
Thursday Apr 10 |
| Cycling (2-way commute) 2:01:20 [3]29.0 mi (4:11 / mi) | |
| slept:6.0 weight:173lbs shoes: Conti 4-S, rear wheel |
| |
| Swimming 34:15 [3]2 km (17:08 / km) | |
| |
| 1km incl. 7x100 (1:30), 4x200 (3:05/0:25), 200 drills. Feeling tired - it looks like yesterday's evining commute under rain and lack of sleep show up. |
Wednesday Apr 9 |
| Swimming 29:40 [3]1.8 km (16:29 / km) | |
| |
| 400, 4x200 (3:05/0:25), 200 drills, 400 paddles. |
| Cycling (2-way commute, SS) 2:05:20 [3]29.0 mi (4:19 / mi) | |
| shoes: Conti 4-S, rear wheel |
| 12 hrs at work, strong front wind both ways, light rain durnig evening commute. |
Tuesday Apr 8 |
| Cycling (2-way commute) 2:01:15 [2]29.0 mi (4:11 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
| Swimming 29:19 [3]1.8 km (16:17 / km) | |
| |
| 400, 4x200 (3:00/0:30), 200 drills, 400 paddles. |
| Running warm up/down 11:20 [2]1.5 mi (7:33 / mi) | |
| shoes: Asics Gel-DS Racer VII |
| |
| Running intervals 5:05 [4]1.0 mi (5:05 / mi) | |
| ahr:152 max:157 shoes: Asics Gel-DS Racer VII |
| Fort Hamilton track. 8x200m (~37) via 200m jogging between. 46F, SE wind @ 10 mph. |
| Recovery run warm up/down 9:55 [2]1.0 mi (9:55 / mi) | |
| shoes: Asics Gel-DS Racer VII |
| Between intervals |
| Running drills 9:40 [3]1.5 km (6:27 / km) | |
| shoes: Asics Gel-DS Racer VII |
| 5x3x100 |
Monday Apr 7 |
| Cycling (2-way commute, SS) 1:50:40 [3]29.0 mi (3:48 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
| Running warm up/down 9:45 [2]1.3 mi (7:30 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running tempo (Progression run) 39:50 [3]6.0 mi (6:39 / mi) | |
| ahr:154 max:162 rhr:48 slept:7.0 weight:171lbs shoes: Puma Complete Road Racer |
| After morning bike commute. Central Park loop. 40F, NE wind @ 20 mph. No swimming today - water in the pool 94F. |