Saturday Jul 12 |
 | Running warm up/down 31:20 [2]4.0 mi (7:49 / mi) | |
| shoes: Polo Sport X-67 II |
| To/from/between |
| Running hills 25:52 [4]3.0 mi (8:36 / mi) +210m 4:24 / km | |
| ahr:153 max:164 shoes: Polo Sport X-67 II |
| Owl's Head park. 20 x 120 m hill repeats. |
| Running intervals 5:52 [3]1.0 mi (5:52 / mi) | |
| shoes: Polo Sport X-67 II |
| Fort Hamilton track. 4x400 (93, 87, 87, 85) vith 200 (~1:10) between. |
| Running drills 9:45 [2]1.5 mi (6:29 / mi) | |
| shoes: Polo Sport X-67 II |
| 5x3x100 |
Friday Jul 11 |
| Swimming 1:02:20 [3]3.6 km (17:19 / km) | |
| slept:7.0 weight:168lbs |
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| Cycling (2-way commute) 1:55:10 [2]29.0 mi (3:58 / mi) | |
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Thursday Jul 10 |
| Swimming 35:10 [3]2 km (17:35 / km) | |
| slept:4.5 weight:170lbs |
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| Cycling (2-way commute, SS) 1:42:50 [3]29.6 mi (3:29 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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| Running warm up/down 11:50 [2]1.4 mi (8:26 / mi) | |
| shoes: Asics Gel-DS Racer VII |
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| Running tempo 26:57 [4]4.0 mi (6:43 / mi) | |
| ahr:157 max:165 shoes: Polo Sport X-67 II |
| Along the shore after evening commute. 81F, NW wind @ 15 mph. |
Wednesday Jul 9 |
| Cycling (2-way commute, SS) 1:41:25 [3]29.0 mi (3:29 / mi) | |
| slept:6.0 weight:169lbs shoes: Conti GP 3K tire, rear wheel |
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| Swimming 43:35 [3]2.5 km (17:26 / km) | |
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Tuesday Jul 8 |
| Running warm up/down 11:50 [1]1.3 mi (9:05 / mi) | |
| shoes: Puma Complete Road Racer |
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| Running 1:36:15 [2]12.0 mi (8:01 / mi) | |
| ahr:142 max:155 slept:6.5 weight:166lbs shoes: Puma Complete Road Racer |
| 2 loops in the Central Park after hard morning bike commute. 75F, SSW wind @ 11 mph, humid. Running out of gas the second loop. |
| Cycling (2-way commute, SS) 1:39:45 [3]29.0 mi (3:25 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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Monday Jul 7 |
| Swimming 54:35 [3]3.2 km (17:03 / km) | |
| slept:7.0 weight:169lbs |
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| Cycling (2-way commute, SS) 1:39:20 [3]29.0 mi (3:25 / mi) | |
| shoes: Conti GP 3K tire, rear wheel |
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Sunday Jul 6 |
| Running warm up/down 21:15 [2]2.5 mi (8:30 / mi) | |
| shoes: Asics Gel-DS Racer VII |
| To/from/between. |
| Running intervals 31:26 [4]5.0 mi (6:16 / mi) | |
| ahr:161 max:170 shoes: Asics Gel-DS Racer VII |
| Cruise intervals on the Fort Hamilton school track. 10 x 1/2 mile (3:09, 3:09, 3:08, 3:10, 3:10, 3:10, 3:10, 3:08, 3:09, 3:03) with 1/4 mile between (1:10-1:15). |
| Running drills 10:45 [3]1.5 km (7:10 / km) | |
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| 5x3x100 |