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Training Log Archive: TrailRunnerVT

In the 7 days ending Jan 12, 2019:

activity # timemileskm+ftload
  Cycling (Exercise Bike)4 3:00:00 48.98(16.3/h) 78.83(26.3/h)540.0
  Running6 2:26:47 16.04(9:09) 25.81(5:41) 1304522.5
  Rowing4 24:29 3.73(6:34) 6.0(4:05)73.4
  Total8 5:51:16 68.75(5:07) 110.64(3:10) 13041135.9
averages - weight:203lbs

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Saturday Jan 12, 2019 #

9 AM

Running (Road) 25:46 intensity: (19 @1) + (43 @2) + (5:38 @3) + (17:18 @4) + (1:48 @5) 3.01 mi (8:34 / mi) +207ft 8:02 / mi
ahr:159 max:176 shoes: Brooks Levitate (White)

Elmore, VT; Beach Rd. out-and-back, felt really good today, little pain in my right ankle, which I'm pretty used to by now (though really need to see if I can alleviate it somehow soon...), stopped to take a few pics of the beautiful, albeit cold morning, and of course another (and for the forseeable future) leg and lung burn through the Elmore State Park parking lot...

Splits: 8:42, 8:09, 8:45
VDOT: 35.7 (Level 1)
11 AM

Rowing 4:01 [3] 1.0 km (4:01 / km)

Stowe, VT; The Swimming Hole; Felt pretty good, though part of that is due to having gone on a run this morning before heading to The Swimming Hole

Cycling (Exercise Bike) 45:00 [3] 12.28 mi (16.4 mph)

Stowe, VT; The Swimming Hole; Felt as good as I've felt on these steady-state bike rides (though again, went running this morning), nice solid ride, Intensity Level 12/30, up to 15 for the last 15:00 as I've done the last few rides

Running (Treadmill) 20:01 [3] 2.0 mi (10:00 / mi) +238ft 9:00 / mi
shoes: Hoka One One Gaviota

Stowe, VT; The Swimming Hole; Same workout as the other day, starting at 0.5% incline and increasing 0.5% each lap for 2 miles, felt good

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

Friday Jan 11, 2019 #

Note
weight:202lbs

6 AM

Running (Road) 27:36 intensity: (50 @2) + (9:18 @3) + (17:22 @4) + (6 @5) 3.01 mi (9:10 / mi) +207ft 8:37 / mi
ahr:156 max:173 shoes: Brooks Levitate (White)

Elmore, VT; Beach Rd. out-and-back, incredibly cold and incredibly w-i-n-d-y, and on top of that a really nice quad and lung burn around the Elmore State Park parking lot (snow was up to mid-shin in a couple spots), felt good today though all things considered, nice solid run

Splits: 9:18, 8:40, 9:25
VDOT: 32.9 (Level 1)

Thursday Jan 10, 2019 #

6 PM

Rowing 3:59 [3] 1.0 km (3:59 / km)

Stowe, VT; The Swimming Hole; Nice row to start things off and get the heart rate up, Intensity Level 6/10

Cycling (Exercise Bike) 45:00 [3] 12.28 mi (16.4 mph)

Stowe, VT; The Swimming Hole; Same bike workout as the previous few: Intensity Level 12/30 for the first 30:00, then up to 15, legs were definitely a little tired still even with the full rest day on Wednesday, but a solid workout nonetheless

Running (Treadmill) 20:01 [3] 2.0 mi (10:00 / mi) +238ft 9:00 / mi
shoes: Hoka One One Gaviota

Stowe, VT; The Swimming Hole; Same workout as my previous treadmill run, really like this workout since it trains you to maintain pace while increasing intensity (incline), started at 0.5% incline this time so that I'd finish at 4% incline on the 8th lap, felt pretty good

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

Rowing 3:56 [3] 1.0 km (3:56 / km)

Stowe, VT; The Swimming Hole; Another row to finish things off, Resistance Level 6

Wednesday Jan 9, 2019 #

Note
(rest day)

Tuesday Jan 8, 2019 #

1 PM

Running (Road) 26:34 intensity: (18 @1) + (29 @2) + (1:32 @3) + (20:25 @4) + (3:50 @5) 3.01 mi (8:50 / mi) +207ft 8:17 / mi
ahr:164 max:181 shoes: Brooks Levitate (White)

Elmore, VT; Beach Rd. out-and-back, kind of figured this yesterday after that miserable attempt at rowing even 2000m, but really need to take a rest day tomorrow after my full-blown fitness assault on the New Year...was breathing heavily pretty much the entire time, overcast and mild/cold

Splits: 9:09, 8:27, 8:53
VDOT: 35.1 (Level 1)

Monday Jan 7, 2019 #

Note
weight:204lbs

7 AM

Running (Road) 26:49 intensity: (23 @1) + (28 @2) + (6:39 @3) + (18:33 @4) + (46 @5) 3.01 mi (8:55 / mi) +207ft 8:22 / mi
ahr:158 max:175 shoes: Brooks Levitate (White)

Elmore, VT; Beach Rd. out-and-back, felt pretty good today, incredibly cold, but incredibly beautiful sunny winter morning, not much better than deep blue sky and crisp white snow to start the day...

Splits: 9:14, 8:39, 8:48
VDOT: 33.9 (Level 1)
7 PM

Cycling (Exercise Bike) 45:00 [3] 12.27 mi (16.4 mph)

Stowe, VT; The Swimming Hole; Similar ride to yesterday, but increased the intensity level up to 15 from 12 for the last 15:00 instead of 10:00, legs didn't feel as good as yesterday, though nice solid steady-state ride

Rowing 4:03 [3] 1.0 km (4:03 / km)

Stowe, VT; The Swimming Hole; Even worse than yesterday's 5000m attempt, was only going to do 2000m, but ended up stopping at 1000...just wasn't feeling it at all; am thinking though that perhaps an easy/rest day is in the works now that I've been hammering it since the 1st...

Sunday Jan 6, 2019 #

6 PM

Cycling (Exercise Bike) 45:00 [3] 12.15 mi (16.2 mph)

Stowe, VT; The Swimming Hole; Steady-state ride on the stationary bike, Intensity Level 12/30, increased to 15/30 for the last 10:00; 103 avg. RPM

Rowing 8:30 [3] 2.0 km (4:15 / km)

Stowe, VT; The Swimming Hole; Resistance level 6, was going to row 5000m, but was a little more difficult than anticipated, so decided to just do 2000 – as a result though am going to start rowing 2000m for my "warm-up" and "cool-down" just to build up to rowing 5000m

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