In the last 7 days:
| activity | # | time | miles | km | +ft | | | load |
| Running | 5 | 3:00:00 | 17.6 | (10:14) | 28.33 | (6:21) | 1539 | | | | 540.0 |
| Rowing | 5 | 1:49:10 | 15.45 | (7:04) | 24.86 | (4:23) | | | | | 327.5 |
| Total | 5 | 4:49:10 | 33.05 | (8:45) | 53.19 | (5:26) | 1539 | | | | 867.5 |
averages - weight:222.7lbs |
11 AM
Rowing 15:00 [3] 3.5 km (4:17 / km)
shoes: Ergometer : Concept2 Model D
Calais, VT; Recovery effort steady-state row @ ≤2:10/500m pace, felt good
Running (Treadmill) 30:00 [3] 2.9 mi (10:20 / mi) +153ft 9:50 / mi
shoes: Hoka One One Clifton 7
Calais, VT; Recovery effort steady-state run @ 10:21/mile pace (5.8mph), 1% incline, felt good
Splits: N/A
VDOT: 28.3 (Level 1)
2 PM
Rowing 20:10 [3] 4.64 km (4:21 / km)
shoes: Ergometer : Concept2 Model D
Calais, VT; Concept2 Workout of the Day, 5X 750m @ ≤2:05/500m pace w/ 1:00 recovery intervals, felt good, negative split every interval
Running (Treadmill) 45:00 [3] 4.39 mi (10:15 / mi) +640ft 9:00 / mi
shoes: Hoka One One Clifton 7
Calais, VT; "Vert day," progressive incline ladder workout, 10:21/mile pace (5.8mph), 5:00 intervals: 1-2-3-4-5-4-3-2-1% incline, last 1:00 of the workout @ 7:30/mile pace (8.0mph), nice solid workout, felt good
Splits: N/A
VDOT: 29.3 (Level 1)
1 PM
Rowing 20:00 [3] 4.74 km (4:13 / km)
shoes: Ergometer : Concept2 Model D
Calais, VT; Concept2 Workout of the Day, 20:00 @ ≤2:10/500m pace w/ 10-stroke sprints every 4:00 (5 total sprints), felt good
Running (Treadmill) 40:00 [3] 3.82 mi (10:28 / mi) +201ft 9:58 / mi
shoes: Hoka One One Clifton 7
Calais, VT; 4X 5:00 @ 9:41/mile pace (6.2mph) w/ 5:00 recovery jog intervals @ 11:32/mile pace (5.2mph), last 1:00 of last run interval @ 7:30/mile pace (8.0mph), 1% incline, felt really good, nice and cool out in the pain cave today...
Splits: N/A
VDOT: 28.3 (Level 1)
11 AM
Rowing 24:00 [3] 5.26 km (4:34 / km)
shoes: Ergometer : Concept2 Model D
Calais, VT; Concept2 Workout of the Day, 2:00-3:00-4:00-3:00-2:00 pyramid intervals w/ 2:00 recovery intervals after each interval, felt good
Running (Treadmill) 30:00 [3] 3.09 mi (9:42 / mi) +163ft 9:14 / mi
shoes: Hoka One One Clifton 7
Calais, VT; 5:00 warm-up @ 11:32/mile pace (5.2mph), 20:00 tempo effort @ 9:05/mile pace (6.6mph) with last 1:00 @ 7:30/mile pace (8.0mph), 5:00 cool-down @ 11:32/mile pace, 1% incline, felt really good today, though the rest day yesterday and the cooler weather certainly helped
Splits: N/A
VDOT: 30.6 (Level 1)
11 AM
Rowing 30:00 [3] 6.72 km (4:28 / km)
shoes: Ergometer : Concept2 Model D
Calais, VT; Recovery effort steady-state row @ ≤2:15/500m pace, felt good, nice and humid out in the pain cave today...
Running (Treadmill) 35:00 [3] 3.39 mi (10:19 / mi) +382ft 9:20 / mi
shoes: Hoka One One Clifton 7
Calais, VT; Long run turned normal run, 10:21/mile pace (5.8mph) w/ 5:00 incline progressions: 3-2-1%, just wasn't feeling the hot humidity out there this morning, so at least got through 2 sets of the incline progressions and got an extra 5:00 in at 3%, still a solid workout given the conditions, did a 25:00 walk afterwards just to get my hour in on-foot
Splits: N/A
VDOT: 28.5 (Level 1)
« Earlier
Recent Weeks:
all weeks |
months |
years |
as calendar