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Training Log Archive: TrailRunnerVT

In the 7 days ending Jan 19, 2019:

activity # timemileskm+ftload
  Running6 2:43:44 18.08(9:03) 29.1(5:38) 1276575.5
  Cycling (Exercise Bike)2 1:30:00 24.58(16.4/h) 39.56(26.4/h)270.0
  Rowing2 15:37 2.49(6:17) 4.0(3:54)46.8
  Total6 4:29:21 45.15(5:58) 72.66(3:42) 1276892.3
averages - weight:199.7lbs

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Saturday Jan 19, 2019 #

Note
(rest day)

Friday Jan 18, 2019 #

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) +180ft 8:24 / 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, 2019 #

Note
(rest day)

Very well deserved...

Note
weight:199.5lbs

Wednesday Jan 16, 2019 #

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) +207ft 8:21 / 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, 2019 #

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) +180ft 8:25 / 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)

Monday Jan 14, 2019 #

6 PM

Rowing 3:57 [3] 1.0 km (3:57 / km)

Stowe, VT; The Swimming Hole; Intensity Level 6/10, felt pretty good for a warmup

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 the previous few treadmill runs, except put the incline to 5% for the last quarter mile instead of 4%, felt good, will look to increase the distance probably just up to 3 miles, and then begin increasing the pace of the workout over the next few weeks

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

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

Stowe, VT; The Swimming Hole; Same workout as the last few: intensity level 12/30 for the first 30:00, then increased to 15/30 for the last 15:00, will look to begin doing some more intense bike workout over the next several weeks, felt okay

Rowing 3:54 [3] 1.0 km (3:54 / km)

Stowe, VT; The Swimming Hole; Just another 1000m to close things out for the night

Sunday Jan 13, 2019 #

Note
weight:201.5lbs

11 AM

Running (Road) 26:18 intensity: (23 @1) + (29 @2) + (5:46 @3) + (19:11 @4) + (29 @5) 3.01 mi (8:44 / mi) +207ft 8:12 / mi
ahr:157 max:175 shoes: Brooks Levitate (White)

Elmore, VT; Beach Rd. out-and-back, felt pretty good, not quite as good as yesterday, but good, another beautiful sunny and very cold late morning run, the parking lot portion wasn't very fun since someone drove through the snow leaving hard-packed "ruts" all over the place, oh well

Splits: 8:56, 8:23, 8:54
VDOT: 34.7 (Level 1)

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