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 |
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| Swimming 41:55 [3] 2.6 km (16:07 / km) | |
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| 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 |
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| 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) | |
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| 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 |
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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) | |
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| 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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