Saturday Apr 19 |
 | Orienteering 1:45:40 [2]+425m | |
| shoes: Adidas mid-cut trail |
| Baltering around on the Surebridge map in the burn-fat mode. Great day - sunny, 60F, light wind. |
| Running hills 20:45 [4]2.2 mi (9:26 / mi) +360m 3:53 / km | |
| shoes: Polo Sport X-67 II |
| 3 Jacky Jones hill repeats. Pushing hard, but not killing myself. |
| Running 18:05 [1]2.2 mi (8:12 / mi) | |
| shoes: Polo Sport X-67 II |
| Downhill between repeats. |
Friday Apr 18 |
| Cycling (2-way commute) 2:05:45 [2]29.0 mi (4:20 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
| Swimming 41:55 [3]2.6 km (16:07 / km) | |
| |
| 1 km incl. 7x100 (1:28), 4x200 (2:58/0:32), 200 drills, 400 paddles, 200 |
Thursday Apr 17 |
| Cycling (2-way commute, SS) 1:45:50 [3]29.0 mi (3:38 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
| Running warm up/down 9:30 [2]1.3 mi (7:17 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running tempo 40:43 [3]6.0 mi (6:47 / mi) | |
| ahr:151 max:156 rhr:47 slept:6.0 weight:171lbs shoes: Puma Complete Road Racer |
| The usual Central Park loop. |
| Swimming 26:10 [3]1.6 km (16:21 / km) | |
| |
| 400, 3x400 (3:00/1:00), 200 drills, 400 paddles |
Wednesday Apr 16 |
| Swimming 39:30 [3]2.4 km (16:27 / km) | |
| |
| 1 km incl. 7x100 (1:28), 4x200 (3:00/0:30), 200 drills, 400 paddles (5:45) |
| Cycling (2-way commute) 2:01:20 [2]29.0 mi (4:11 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Tuesday Apr 15 |
| Cycling (2-way commute, SS-M) 2:00:15 [2]29.0 mi (4:09 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
| Running warm up/down 9:30 [2]1.3 mi (7:17 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running tempo (Progression run) 39:57 [4]6.0 mi (6:39 / mi) | |
| ahr:151 max:164 rhr:47 slept:7.0 weight:172lbs shoes: Puma Complete Road Racer |
| The usual Central Park loop after morning bike commute. 38F, NW wind @ 10mph. |
| Swimming 30:10 [2]1.8 km (16:46 / km) | |
| |
| 400 warm-up, 4x200 (3:10/0:20), 200 drills, 400 paddles |
Monday Apr 14 |
| Swimming 39:15 [3]2.2 km (17:50 / km) | |
| |
| 1 km incl. 7x100 (1:28), 4x200 (3:20/0:30), 200 drills, 200 paddles. Cold water - legs started cramping after 200 m swimming with paddles. |
| Cycling (2-way commute) 2:09:20 [2]30.0 mi (4:19 / mi) | |
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Sunday Apr 13 |
| Running warm up/down 35:45 [2]5.0 mi (7:09 / mi) | |
| shoes: Polo Sport X-67 II |
| |
| Running hills 22:50 [4]3.0 mi (7:37 / mi) +225m 3:50 / km | |
| ahr:154 max:162 shoes: Polo Sport X-67 II |
| Owl's Head park. 20 x 120 m hill repeats hard up, fast down. 45F, WNW wind @ 15 mph. |
| Running 5:04 [4]1.0 mi (5:04 / mi) | |
| ahr:150 max:156 shoes: Polo Sport X-67 II |
| Adding some 'speed' work after hills. Fort Hamilton track. 8x200 (0:38) with 200 easy running (~1:10) between. |
| Running 9:20 [1]1.0 mi (9:20 / mi) | |
| shoes: Polo Sport X-67 II |
| Between intervals |
| Running drills 9:20 [3]1.5 km (6:13 / km) | |
| shoes: Polo Sport X-67 II |
| 5x3x100 |