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Training Log: TrailRunnerVT

In the last 7 days:

	activity	#	time	miles		km		+ft	load
	Running	4	1:57:25	13.07	(8:59)	21.03	(5:35)	645	19321.7
	Cycling (Exercise Bike)	1	45:00	12.29	(16.4/h)	19.78	(26.4/h)		6930.0
	Rowing	1	7:46	1.24	(6:15)	2.0	(3:53)		1196.1
	Total	4	2:50:11	26.6	(6:24)	42.81	(3:58)	645	27447.8
averages - weight:199.2lbs

1:39

0:00

Friday Jan 18 #

Note
weight:200lbs

7 AM

Running (Road) 35:11 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 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 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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