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Training Log Archive: TrailRunnerVT

In the 7 days ending Nov 23:

activity # timemileskm+ftload
  Cycling (Exercise Bike)5 2:45:00495.0
  Strength Training5 1:15:00225.0
  Running2 55:57 6.16(9:05) 9.91(5:39) 288226.7
  Total7 4:55:57 6.16 9.91 288946.7
averages - weight:206.7lbs

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Saturday Nov 23 #

Note
weight:205.5lbs

9 AM

Running (Road) 28:02 intensity: (25 @1) + (32 @2) + (5:49 @3) + (14:26 @4) + (6:50 @5) 3.07 mi (9:08 / mi) +144ft 8:45 / mi
ahr:162 max:183 shoes: Hoka One One Bondi 6

Calais, VT; Out-and-back on Pekin Brook Rd. from the town offices, after a lot of clouds, some rain, and some snow, was fortunate to get a beautiful sunny morning, just happy to be out there, though did feel good today, better than last week

Splits: 9:37, 9:02, 8:47
VDOT: 32.9 (Level 1)

Friday Nov 22 #

Note
weight:206.5lbs

7 AM

Cycling (Exercise Bike) 30:00 [3]

Calais, VT; 3X ladder interval workout on the recumbent bike, pushed it a bit today since it's Friday and really tried to keep those RPMs up there on the Resistance Level 4 and 5 intervals, nice solid workout, looking forward to getting some running in this weekend

Strength Training 15:00 [3]

SEATED LAT ROWS
12 reps @ 80 lbs.
10 reps @ 90 lbs.
8 reps @ 100 lbs.
6 reps @ 110 lbs.
12 reps @ 100 lbs.

NARROW PULLDOWNS
12 reps @ 80 lbs.
10 reps @ 90 lbs.
8 reps @ 100 lbs.
6 reps @ 110 lbs.
12 reps @ 100 lbs.

Thursday Nov 21 #

Note
weight:206.5lbs

8 AM

Cycling (Exercise Bike) 30:00 [3]

Calais, VT; Same ladder intervals workout as yesterday (3X), felt good, looking forward to actually doing some longer workout sessions with these intervals since each one is a nice and tidy 10:00

Strength Training 15:00 [3]

REVERSE CURLS
12 reps @ 20 lbs.
10 reps @ 30 lbs.
8 reps @ 40 lbs.
6 reps @ 50 lbs.
12 reps @ 40 lbs.

FRENCH PRESS
12 reps @ 20 lbs.
10 reps @ 30 lbs.
8 reps @ 40 lbs.
6 reps @ 50 lbs.
12 reps @ 40 lbs.

Wednesday Nov 20 #

Note
weight:206.5lbs

7 AM

Cycling (Exercise Bike) 30:00 [3]

Calais, VT; Ladder interval workout on the recumbent bike, did 3 sets of:

2:00 @ Resistance Level 1
2:00 @ RL 2
2:00 @ RL 3
2:00 @ RL 4
2:00 @ RL 5

...felt good, especially the last 2 ladders, will definitely look to keep increasing the max RL over the coming weeks

Strength Training 15:00 [3]

REAR DELTOID ROWS
12 reps @ 60 lbs.
10 reps @ 70 lbs.
8 reps @ 80 lbs.
6 reps @ 90 lbs.
12 reps @ 80 lbs.

SHOULDER SHRUGS
12 reps @ 90 lbs.
10 reps @ 100 lbs.
8 reps @ 110 lbs.
6 reps @ 120 lbs.
12 reps @ 110 lbs.

Tuesday Nov 19 #

Note
weight:208.5lbs

7 AM

Cycling (Exercise Bike) 30:00 [3]

Calais, VT; Ladder workout on the recumbent bike, same one I've been doing though I might start including Resistance Level 5 as my legs have gotten a big stronger, felt good

Strength Training 15:00 [3]

BENCH PRESS
12 reps @ 70 lbs.
10 reps @ 80 lbs.
8 reps @ 90 lbs.
6 reps @ 100 lbs.
12 reps @ 90 lbs.

CHEST FLYS*
12 reps @ 50 lbs.
10 reps @ 60 lbs.
8 reps @ 70 lbs.
6 reps @ 80 lbs.
12 reps @ 70 lbs.

*It wasn't easy, but I managed to get through the CF reps unlike last week, which I'd forgotten I wasn't able to get through, definitely think it's because of how cold it's been out in the gym (30s)

Monday Nov 18 #

Note
weight:207lbs

7 AM

Cycling (Exercise Bike) 45:00 [3]

Calais, VT; Steady-state ride on the recumbent bike, Resistance Level 2, felt pretty good, though can't wait to get that space heater for out there now that it's in the 20s...in the gym

Strength Training 15:00 [3]

STANDING BICEP CURLS
12 reps @ 30 lbs.
10 reps @ 40 lbs.
8 reps @ 50 lbs
6 reps @ 60 lbs.
12 reps @ 50 lbs.

TRICEPS PUSHDOWNS
12 reps @ 40 lbs.
10 reps @ 50 lbs.
8 reps @ 60 lbs
6 reps @ 70 lbs.
12 reps @ 60 lbs.

Should probably cut the weight back 10lbs. if I'm going to do the TPs again – was able to finish the exercise, though definitely compromised form which is a big no-no

Sunday Nov 17 #

Note
weight:206.5lbs

10 AM

Running (Road) 27:55 intensity: (15 @1) + (31 @2) + (4:59 @3) + (11:11 @4) + (10:59 @5) 3.09 mi (9:02 / mi) +144ft 8:39 / mi
ahr:166 max:184 shoes: Hoka One One Bondi 6

Calais, VT; Out-and-back on Pekin Brook Rd. from the town offices, felt okay, no worse than yesterday, another gorgeous winter-esque morning: sunny, sparkling, and cold

Splits: 9:15, 9:02, 8:51
VDOT: 33.4 (Level 1)

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