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Training Log Archive: TrailRunnerVT

In the 7 days ending Jan 5, 2019:

activity # timemileskm+ftload
  Running6 2:25:20 15.03(9:40) 24.19(6:00) 832525.7
  Cycling (Exercise Bike)3 2:10:00 32.8(15.1/h) 52.79(24.4/h)390.0
  Rowing1 8:56 1.24(7:11) 2.0(4:28)26.8
  Total6 4:44:16 49.07(5:48) 78.98(3:36) 832942.5
averages - weight:202.6lbs

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Saturday Jan 5, 2019 #

Note
weight:200.5lbs

12 PM

Running (Road) 27:08 intensity: (23 @1) + (28 @2) + (2:46 @3) + (16:06 @4) + (7:25 @5) 3.01 mi (9:01 / mi) +207ft 8:28 / mi
ahr:165 max:184 shoes: Brooks Levitate (White)

Elmore, VT; Beach Rd. out-and-back, felt a hair better than the first couple runs I did, pace is certainly increasing, beautiful day with some sun and slightly warmer (upper 20s?) temps

Splits: 9:22, 8:42, 8:55
VDOT: 33.6 (Level 1)

Friday Jan 4, 2019 #

Note
weight:204.5lbs

6 PM

Cycling (Exercise Bike) 45:00 [3] 11.9 mi (15.9 mph)

Stowe, VT; The Swimming Hole; Steady-state ride on the stationary bike, increased the intensity level up to 12/30 from 10 the previous few days, 101 avg. RPM

Rowing 8:56 [3] 2.0 km (4:28 / km)

Stowe, VT; The Swimming Hole; Simple 2000m row just to see how I'd feel...definitely takes a few rows to get back into a rhythm with it, realized that I did used to row for 20:00 and/or 5000m back in college as my workout warmup, but will ease back up to that, resistance level 6/10

Running (Treadmill) 20:01 [3] 2.0 mi (10:00 / mi) +185ft 9:12 / mi
shoes: Hoka One One Gaviota

Stowe, VT; The Swimming Hole; Kept it at 10:00/mi pace, but increased the incline 0.5% every 1/4 mile (maxing at 3.5%), good workout that I definitely will play off of over the next few months, feet/ankles also felt so much better as the incline increased

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

Thursday Jan 3, 2019 #

Note
weight:202lbs

6 PM

Cycling (Exercise Bike) 45:00 [3] 11.09 mi (14.8 mph)

Stowe, VT; The Swimming Hole; Nice steady-state ride on the stationary bike, Intensity Level 10/30, 102 avg. RPM

Running (Treadmill) 20:01 [3] 2.0 mi (10:00 / mi)
shoes: Hoka One One Gaviota

Stowe, VT; The Swimming Hole; was going to row for 20 minutes, but some weird older lady was on the other one, so just figured I'd run a couple miles even though I really shouldn't have run today...no running tomorrow though!

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

Wednesday Jan 2, 2019 #

Note
weight:203lbs

7 AM

Running (Road) 28:47 intensity: (21 @1) + (30 @2) + (6:18 @3) + (20:23 @4) + (1:15 @5) 3.01 mi (9:34 / mi) +207ft 8:59 / mi
ahr:159 max:177 shoes: Brooks Levitate (White)

Elmore, VT; Beach Rd. out-and-back, felt about the same as yesterday, very cold (<10º) morning, probably the coldest run I've been on in a very long time, clear and sunny though, really a beautiful winter morning

Splits: 9:52, 9:22, 9:23
VDOT: 31.3 (Level 1)

Tuesday Jan 1, 2019 #

Note
weight:203lbs

1 PM

Running (Road) 29:39 intensity: (22 @1) + (20 @2) + (38 @3) + (17:16 @4) + (11:03 @5) 3.01 mi (9:51 / mi) +207ft 9:15 / mi
ahr:168 max:181 shoes: Brooks Levitate (White)

Elmore, VT; Beach Rd. out-and-back, first run of the year and first run in a very long time (early November?), but ready to hit 2019 running, blustery, snowy, and cold – let's go!

Splits: 10:08, 9:35, 9:49
VDOT: 30.0 (Level 1)
5 PM

Running (Treadmill) 19:44 [3] 2.0 mi (9:52 / mi) +26ft 9:45 / mi
shoes: Hoka One One Gaviota

Stowe, VT; The Swimming Hole; First workout at the Swimming Hole since high school! Super psyched that Aminah and I joined, even if just for a few months, just need to make sure I take advantage of it... weird little run, messed with the pace for the first 4 laps, then a bit with the incline on the next 4, really just getting used to the treadmill

Splits: 10:32, 9:12
VDOT: 29.3 (Level 1)

Cycling (Exercise Bike) 20:00 [3] 4.89 mi (14.7 mph)

Stowe, VT; The Swimming Hole; steady-state ride on the stationary bike, Intensity Level 10 (out of 30), 101 avg. RPM

Cycling (Exercise Bike) 20:00 [3] 4.92 mi (14.8 mph)

Stowe, VT; The Swimming Hole; steady-state ride on the stationary bike, Intensity Level 10 (out of 30), 101 avg. RPM

Monday Dec 31, 2018 #

Note
(rest day)

Sunday Dec 30, 2018 #

Note
(rest day)

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