Saturday Apr 26 |
 | Running warm up/down 37:15 [2] 5.0 mi (7:27 / mi) | |
| shoes: Polo Sport X-67 II |
| |
| Running hills 22:53 [4] 3.0 mi (7:37 / mi) +225m 3:51 / km | |
| ahr:156 max:164 slept:7.0 shoes: Polo Sport X-67 II |
| Owl's Head park. 20 x 120 m hill repeats hard up, fast down. 56F, NW wind @ 20 mph |
| Running intervals 5:36 [3] 1.0 mi (5:36 / mi) | |
| ahr:150 max:162 shoes: Polo Sport X-67 II |
| Fort Hamiltron track after hills. 4x400 (85, 84, 84, 83) with 200 between (~60). |
| Recovery run 4:00 [3] 0.5 mi (7:59 / mi) | |
| shoes: Polo Sport X-67 II |
| Between intervals |
| Running drills 9:37 [2] 1.5 km (6:25 / km) | |
| |
| 5x3x100 |
Friday Apr 25 |
| Swimming 43:20 [3] 2.7 km (16:03 / km) | |
| slept:5.5 weight:171lbs |
| 200, 3x100 (1:28/0:35), 4x200 (2:58/1:02), 4x100 (1:28/0:32), 200 drills, 400 paddles, 400. |
| Cycling (2-way commute) 2:01:20 [2] 29.0 mi (4:11 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Thursday Apr 24 |
| Cycling (Early morning commute, SS) 49:10 [3] 13.3 mi (3:42 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
| Running warm up/down 9:25 [2] 1.3 mi (7:14 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running tempo (Progression run) 39:41 [4] 6.0 mi (6:37 / mi) | |
| ahr:155 max:163 rhr:48 slept:6.0 weight:171lbs shoes: Puma Complete Road Racer |
| Central Park. 64F, NW wind @ 12 mph. |
| Swimming 18:10 [1] 1 km (18:10 / km) | |
| |
| 800, 200 drills |
| Cycling 55:10 [2] 14.0 mi (3:56 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Wednesday Apr 23 |
| Swimming 38:05 [3] 2.4 km (15:52 / km) | |
| rhr:48 slept:5.5 weight:172lbs |
| 200, 4x100 (1:25/0:35), 4x200 (2:58/1:02), 4x100 (1:28/0:32), 200 drills, 400 paddles. Chilly water - legs started cramping toward the end. |
| Cycling (2-way commute, SS) 1:59:20 [3] 29.0 mi (4:06 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Tuesday Apr 22 |
| Cycling (Morning commute, SS) 47:20 [3] 13.3 mi (3:34 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
| Running warm up/down 9:35 [2] 1.3 mi (7:22 / mi) | |
| shoes: Puma Complete Road Racer |
| |
| Running tempo (Progression run) 39:31 [4] 6.0 mi (6:35 / mi) | |
| rhr:47 slept:6.0 weight:171lbs shoes: Puma Complete Road Racer |
| The usual Central Park loop. 49F, NW wind @ 12 mph. |
| Swimming 27:30 [2] 1.6 km (17:11 / km) | |
| |
| 1 km incl. 2x200 (3:00), 200 drills, 400 paddles. |
| Cycling (Commute) 1:06:20 [2] 15.7 mi (4:14 / mi) | |
| shoes: Conti 4-S, rear wheel |
| |
Monday Apr 21 |
| Note | |
| |
| In Boston watching the Boston Marathon. Nikita managed to get an official entry when it was too late for me to register. I had to watch the marathon from the crowd of spectators instead of participant. Well, it was great see world class runners near the finish from just few meters away. Robert Cheruiyot finished with a big lead from others, but Dire Tune and Alevtina Biktimirova were exchaging leads to the very end. Tune finished just 2 seconds ahead of Biktimirova. Nikita did okay running very conservative - 3:53. I guess, I have to sign up for the next year... |