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Training Log: TrailRunnerVT

In the last 7 days:

activity # timemileskm+ftload
  Running4 1:57:25 13.07(8:59) 21.03(5:35) 64519321.7
  Cycling (Exercise Bike)1 45:00 12.29(16.4/h) 19.78(26.4/h)6930.0
  Rowing1 7:46 1.24(6:15) 2.0(3:53)1196.1
  Total4 2:50:11 26.6(6:24) 42.81(3:58) 64527447.8
averages - weight:199.2lbs
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TuWeThFrSaSuMo

Friday Jan 18 #

Note
weight:200lbs

7 AM

Running (Road) 35:11 intensity: (26 @1) + (27 @2) + (11:54 @3) + (21:27 @4) + (57 @5) 4.02 mi (8:45 / mi) +192ft 8:22 / mi
ahr:157 max:176 shoes: Brooks Levitate (White)

Elmore, VT; Westphal/Richard Woolcutt Rd. out-and-back, GPS was a little wonky looking at the map, but nothing egregious, very cold and windy, nice solid run though, sun tried to poke through towards the end which was nice

Splits: 8:51, 8:47, 8:53, 8:31
VDOT: 35.1 (Level 1)

Thursday Jan 17 #

Note
(rest day)

Very well deserved...

Note
weight:199.5lbs

Wednesday Jan 16 #

Note
weight:197.5lbs

10 AM

Running (Road) 26:46 intensity: (25 @1) + (16 @2) + (5:14 @3) + (18:12 @4) + (2:39 @5) 3.01 mi (8:54 / mi) +87ft 8:39 / mi
ahr:160 max:181 shoes: Brooks Levitate (White)

Elmore, VT; Beach Rd. out-and-back, felt about as good as I usually do when I get out the door late (not great), but at least I still got out there, overcast and cold, the parking lot portion is really not that enjoyable now with all the snowmobile ruts

Splits: 9:02, 8:26, 9:12
VDOT: 34.0 (Level 1)
6 PM

Rowing 3:55 [3] 1.0 km (3:55 / km)

Stowe, VT; The Swimming Hole; Nice short intense row to kick things off, Resistance Level 6/10

Cycling (Exercise Bike) 45:00 [3] 12.29 mi (16.4 mph)

Stowe, VT; The Swimming Hole; Same ol' bike workout I've been doing the last several bike workouts, 30:00 @ Intensity Level 12/30, increased to 15/30 for the last 15:00, legs felt a little better than I thought they would given that I haven't had a rest day in a little over a week...

Running (Treadmill) 20:01 [3] 2.0 mi (10:00 / mi) +251ft 8:57 / mi
shoes: Hoka One One Gaviota

Stowe, VT; The Swimming Hole; Same workout as last time, increasing the last lap up to 5.0% incline instead of 4%, felt about as good as I always do on this workout, will look to either increase the distance or pace starting next week

Splits: 10:01, 10:00
VDOT: 28.7 (Level 1)

Rowing 3:51 [3] 1.0 km (3:51 / km)

Stowe, VT; The Swimming Hole; Another nice short intense row to finish things off for the night, Resistance Level 6/10

Tuesday Jan 15 #

Note
weight:200lbs

8 AM

Running (Road) 35:27 intensity: (22 @1) + (28 @2) + (13:09 @3) + (20:48 @4) + (40 @5) 4.04 mi (8:46 / mi) +115ft 8:33 / mi
ahr:156 max:176 shoes: Brooks Levitate (White)

Elmore, VT; Westphal/Richard Woolcutt Rd. out-and-back, first 4-mile run in a while, felt pretty good, cold and overcast morning, looking forward to building up my mileage over the next several weeks (nice and easy!)

Splits: 9:00, 8:40, 8:57, 8:33
VDOT: 35.1 (Level 1)

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