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Training Log Archive: TrailRunnerVT

In the 7 days ending Jun 12, 2021:

activity # timemileskm+ftload
  Running6 5:10:00 25.92(11:58) 41.71(7:26) 1365930.0
  Rowing6 1:25:00 12.61(6:45) 20.29(4:11)255.0
  Total8 6:35:00 38.53(10:15) 62.0(6:22) 13651185.0
averages - weight:199lbs

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Saturday Jun 12, 2021 #

Note
(rest day)

Friday Jun 11, 2021 #

Note
weight:197.5lbs

11 AM

Rowing 15:00 [3] 3.72 km (4:02 / km)
shoes: Ergometer : Concept2 Model D

Calais, VT; Row warm-up, Damper Setting 5, decided to do a 15:00 row instead of 10:00 since I had to hop on a call between this and my run
12 PM

Running (Treadmill) 50:00 [3] 4.18 mi (11:58 / mi) +220ft 11:24 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 5:00 WALK / 5:00 RUN repeats, 4X 6.6mph RUN intervals and 1X 7.0mph interval with last 1:00 @ 8.0mph, felt really good, really solid past week and looking forward to a couple well deserved days off with some beer drinking visitors coming up from Boston...

Splits: N/A
VDOT: 24.2 (Level 1)

Thursday Jun 10, 2021 #

Note
weight:200.5lbs

6 PM

Rowing 20:00 [3] 4.47 km (4:28 / km)
shoes: Ergometer : Concept2 Model D

Calais, VT; Another evening workout due to another hectic day, decided to repeat the same workout as yesterday which is a good one...

1:00 WORK / 1:00 RECOVERY
2:00 WORK / 2:00 RECOVERY
3:00 WORK / 3:00 RECOVERY
4:00 WORK / 4:00 RECOVERY

Felt good, kept the intensity high on the 'work' intervals, solid workout

Running (Treadmill) 40:00 [3] 3.34 mi (11:59 / mi) +176ft 11:24 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 5:00 WALK / 5:00 RUN repeats, 3X 6.6mph RUN intervals and 1X 7.0mph interval, after a long day and with needing to hydrate and eat dinner, decided to "just" do 40:00 this evening, no complaints!

Splits: N/A
VDOT: 23.8 (Level 1)

Wednesday Jun 9, 2021 #

Note
weight:203.5lbs

9 AM

Rowing 20:00 [3] 4.5 km (4:26 / km)
shoes: Ergometer : Concept2 Model D

Calais, VT; Was getting a bit crunched for time so decided to do a 20:00 Dark Horse Rowing workout:

1:00 WORK / 1:00 RECOVERY
2:00 WORK / 2:00 RECOVERY
3:00 WORK / 3:00 RECOVERY
4:00 WORK / 4:00 RECOVERY

Really good workout, will definitely do that one again, the workout kept stroke rate @20 SPM, which was a bit too slow/easy for me, so just did my regular effort trying to keep things <2:00/500m during the work intervals, felt good
6 PM

Running (Treadmill) 1:00:00 [3] 5.04 mi (11:54 / mi) +266ft 11:20 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 5:00 WALK / 5:00 RUN repeats, 4X 6.6mph RUN intervals and 2X 7.0mph intervals with the final 1:00 @ 8.0mph, I still think the stride-like effort is what was causing that pain in my left foot, but it hasn't been hurting since I stopped doing them and just tried to stay as light on my feet as possible for this one, felt good, nice solid end of day workout after a good row workout this morning

Splits: N/A
VDOT: 24.7 (Level 1)

Tuesday Jun 8, 2021 #

Note
weight:196.5lbs

8 AM

Rowing 10:00 [3] 2.54 km (3:57 / km)
shoes: Ergometer : Concept2 Model D

Calais, VT; Row warm-up, Damper Setting 5

Running (Treadmill) 50:00 [3] 4.17 mi (11:59 / mi) +219ft 11:25 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 5:00 WALK / 5:00 RUN repeats, 4X 6.6mph RUN intervals and 1X 7.0mph interval, maybe a few degrees cooler, but more humid than even yesterday afternoon's workout, another 'glad to get it in' workout

Splits: N/A
VDOT: 24.2 (Level 1)

Monday Jun 7, 2021 #

Note
weight:197lbs

3 PM

Rowing 10:00 [3] 2.51 km (3:59 / km)
shoes: Ergometer : Concept2 Model D

Calais, VT; Row warm-up, Damper Setting 5

Running (Treadmill) 50:00 [3] 4.17 mi (11:59 / mi) +219ft 11:25 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 5:00 WALK / 5:00 RUN repeats, 4X 6.6mph RUN intervals and 1X 7.0mph interval, got an even later start (3:00pm!) than I even typically do, and it was easily the hottest day of the year out in the pain cave, so...just happy that's over with!

Splits: N/A
VDOT: 24.2 (Level 1)

Sunday Jun 6, 2021 #

Note
weight:199lbs

9 AM

Rowing 10:00 [3] 2.54 km (3:56 / km)
shoes: Ergometer : Concept2 Model D

Calais, VT; Row warm-up, Damper Setting 5

Running (Treadmill) 1:00:00 [3] 5.02 mi (11:57 / mi) +265ft 11:23 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 5:00 WALK / 5:00 RUN repeats, 4X 6.6mph RUN intervals and 2X 7.0mph intervals, decided not to do the last 1:00 @ 8.0mph just because I feel like the slight pain on the outside of my left foot is being caused by the pace, but decided to put in another interval anyways so not a big deal regardless, felt good, nice to get in a workout in the morning for once to take advantage of the caffeine in the system

Splits: N/A
VDOT: 24.6 (Level 1)

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