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Training Log Archive: TrailRunnerVT

In the 7 days ending Oct 30:

activity # timemileskm+ftload
  Running7 4:39:09 25.09(11:08) 40.38(6:55) 2010874.2
  Rowing3 50:00 7.37(6:47) 11.86(4:13)150.0
  Cycling (Exercise Bike)1 20:00 6.85(20.5/h) 11.02(33.1/h)60.0
  Total7 5:49:09 39.31(8:53) 63.26(5:31) 20101084.2
averages - weight:206.6lbs

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Saturday Oct 30 #

Note
weight:205.5lbs

11 AM

Rowing 20:00 [3] 4.88 km (4:06 / km)
shoes: Ergometer : Concept2 Model D

TRIATHLON WORKOUT : SEGMENT 1/3

Calais, VT; 20:00 moderate effort row (~2:05/500m pace) with 1:00 high intensity intervals (~1:50/500m pace) @ 4:00, 9:00, 14:00, and 19:00, Damper Setting 6, felt good

Cycling (Exercise Bike) 20:00 [3] 6.85 mi (20.5 mph)

TRIATHLON WORKOUT : SEGMENT 2/3

Calais, VT; 20:00 moderate effort bike (recumbent) (Resistance Level 2) with 1:00 high intensity intervals (Resistance Level 4) @ 4:00, 9:00, 14:00, and 19:00, felt good, probably could increase the high intensity efforts to Resistance Level 5 next time

Running (Treadmill) 20:00 [3] 2.13 mi (9:23 / mi) +112ft 8:57 / mi
shoes: Hoka One One Clifton 7

TRIATHLON WORKOUT : SEGMENT 3/3

Calais, VT; 20:00 moderate effort run (6.0mph) with 1:00 high intensity intervals (8.0mph) @ 4:00, 9:00, 14:00, and 19:00, felt really good, probably the best of the three segment

Splits: N/A
VDOT: 31.2 (Level 1)

Friday Oct 29 #

Note
weight:204lbs

4 PM

Rowing 20:00 [3] 4.43 km (4:31 / km)
shoes: Ergometer : Concept2 Model D

Calais, VT; Row workout warm-up, Damper Setting 6, felt pretty good, first time doing this workout since July...

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

Running (Treadmill) 30:00 [3] 2.58 mi (11:38 / mi) +136ft 11:04 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 5:00 WALK / 5:00 RUN repeats, 3X 7.0mph RUN intervals, felt a bit sluggish, but got my latest start I think ever...and hadn't eaten anything, just happy to get it in!

Splits: N/A
VDOT: 24.3 (Level 1)

Thursday Oct 28 #

Note
weight:207lbs

1 PM

Rowing 10:00 [3] 2.55 km (3:55 / km)
shoes: Ergometer : Concept2 Model D

Calais, VT; Row warm-up, Damper Setting 6

Running (Treadmill) 30:00 [3] 3.06 mi (9:48 / mi) +161ft 9:20 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 2:30 WALK / 7:30 RUN repeats with 3X 7.0mph RUN intervals, increased the pace to 8.0mph for the last 1:00, felt really good, nice solid workout today, happy to get in a row after several days without

Splits: N/A
VDOT: 30.2 (Level 1)

Wednesday Oct 27 #

Note
weight:206.5lbs

3 PM

Running (Treadmill) 30:00 [3] 3.04 mi (9:52 / mi) +320ft 8:58 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 2:30 WALK / 7:00 RUN intervals, 3X 7.0mph RUN intervals, 2% incline, yet another day that kind of got away from me schedule-wise, so just had a shortened workout with some ramped up intensity, felt good (for getting such a late start and on an empty stomach)...

Splits: N/A
VDOT: 30.0 (Level 1)

Tuesday Oct 26 #

Note
weight:207lbs

12 PM

Running (Treadmill) 30:00 [3] 3.04 mi (9:52 / mi) +320ft 8:58 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 2:30 WALK / 7:00 RUN intervals, 3X 7.0mph RUN intervals, 2% incline, felt ok, another hectic day so had to get in a solid workout on the treadmill alone, nice solid effort

Splits: N/A
VDOT: 30.0 (Level 1)

Monday Oct 25 #

Note
weight:208.5lbs

4 PM

Running (Treadmill) 1:00:00 [3] 5.05 mi (11:53 / mi) +266ft 11:19 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 5:00 WALK / 5:00 RUN intervals, 3X 6.6mph and 3X 7.0mph RUN intervals, felt good, got a very late start so decided to just get in a solid run which never disappoints, nice solid workout

Splits: N/A
VDOT: 24.8 (Level 1)

Sunday Oct 24 #

Note
weight:208lbs

10 AM

Running (Trail) 1:19:09 intensity: (21 @1) + (5:25 @2) + (30:31 @3) + (42:52 @4) 6.19 mi (12:47 / mi) +695ft 11:33 / mi
ahr:152 max:171 shoes: Hoka One One Clifton 7

Calais, VT; Beautiful fall out-and-back run on the Ridge Trail / Bradley Loop Trail, sunny and cool, felt pretty good, just so happy to get out there, nice solid effort

Splits: 11:02, 13:40, 14:17, 14:27, 12:38, 11:09
VDOT: 23.0 (Level 1)

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