Saturday Jul 5 |
 | Swimming 15:10 [3]0.8 km (18:57 / km) | |
| |
| Ocean swim in a wet suit. |
Friday Jul 4 |
| Cycling warm up/down 7:25 [2]2.0 mi (3:42 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
| |
| Cycling 34:33 [4]12.0 mi (2:52 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
| Commute bike. 3x4miles (11:29, 11:44, 11:20) - shore/Shore Rd. |
| Running warm up/down 10:45 [2]1.4 mi (7:40 / mi) | |
| shoes: Polo Sport X-67 II |
| |
| Running tempo 27:13 [4]4.0 mi (6:48 / mi) | |
| shoes: Polo Sport X-67 II |
| After bike. |
Thursday Jul 3 |
| Running warm up/down 11:35 [2]1.4 mi (8:15 / mi) | |
| shoes: Asics Gel-DS Racer VII |
| |
| Running tempo 58:03 [3]8.0 mi (7:16 / mi) | |
| ahr:148 max:155 shoes: Asics Gel-DS Racer VII |
| Along the shore |
Wednesday Jul 2 |
| Swimming 52:25 [3]2.9 km (18:04 / km) | |
| slept:5.5 weight:169lbs |
| |
| Cycling (2-way commute, SS) 1:41:35 [3]29.0 mi (3:30 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
| |
Tuesday Jul 1 |
| Cycling (2-way commute, SS) 1:45:50 [3]29.65 mi (3:34 / mi) | |
| slept:5.5 shoes: Conti GP 3K tire, rear wheel |
| |
| Running 57:45 [2]7.4 mi (7:48 / mi) | |
| shoes: Puma Complete Road Racer |
| to/around/back Central park after morning bike commute. |
Monday Jun 30 |
| Cycling (2-way commute, SS) 1:38:45 [3]29.0 mi (3:24 / mi) | |
| slept:6.0 weight:169lbs shoes: Conti GP 3K tire, rear wheel |
| |
| Swimming 53:20 [3]3 km (17:47 / km) | |
| |
| |