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Training Log: TrailRunnerVT

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

1:05

0:00

Friday May 20 #

Note
weight:223lbs

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)

Thursday May 19 #

Note
weight:223.5lbs

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)

Wednesday May 18 #

Note
weight:223.5lbs

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)

Tuesday May 17 #

Note
weight:222.5lbs

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)

Monday May 16 #

Note
(rest day)

Note
weight:221lbs

Sunday May 15 #

Note
weight:222.5lbs

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)

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