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Training Log Archive: TrailRunnerVT

In the 7 days ending Apr 30, 2022:

activity # timemileskm+ftload
  Running4 3:00:00 14.3(12:35) 23.01(7:49) 753540.0
  Rowing4 1:12:00 9.93(7:15) 15.98(4:30)216.0
  Total4 4:12:00 24.23(10:24) 38.99(6:28) 753756.0
averages - weight:227.7lbs

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Saturday Apr 30, 2022 #

Note
weight:226.5lbs

10 AM

Rowing 22:00 [3] 5.0 km (4:24 / km)
shoes: Ergometer : Concept2 Model D

Calais, VT; Recovery effort steady-state row @ ≤2:15/500m pace, felt good

Running (Treadmill) 50:00 [3] 4.03 mi (12:24 / mi) +212ft 11:49 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 5X 5:00 @ 9:23/mile (6.4mph) w/ 5:00 recovery walk intervals @ 18:11/mile (3.3mph), 1% incline, felt good, nice solid workout this morning

Splits: N/A
VDOT: 23.1 (Level 1)

Friday Apr 29, 2022 #

Note
weight:227.5lbs

12 PM

Rowing 20:00 [3] 4.13 km (4:51 / km)
shoes: Ergometer : Concept2 Model D

Calais, VT; 5:00 warm-up, 10 strokes @ 16spm w/ 0:30 recovery, 10 strokes @ 16spm w/ 0:30 recovery, 10 strokes @ 16spm w/ 0:30 recovery, 15 strokes @ 20spm w/ 0:30 recovery, 15 strokes @ 20spm w/ 0:30 recovery, 15 strokes @ 20spm w/ 0:45 recovery, 20 strokes @ 24spm w/ 0:30 recovery, 20 strokes @ 24spm w/ 0:30 recovery, 20 strokes @ 24spm w/ 0:30 recovery, 20 strokes @ 24spm w/ 0:30 recovery, and 15 strokes @ 20spm

Running (Treadmill) 40:00 [3] 3.23 mi (12:24 / mi) +170ft 11:49 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 4X 5:00 @ 9:23/mile (6.4mph) w/ 5:00 recovery walk intervals @ 18:11/mile (3.3mph), 1% incline, felt good, 3 days in a row, look at that!

Splits: N/A
VDOT: 22.8 (Level 1)

Thursday Apr 28, 2022 #

Note
weight:229lbs

11 AM

Rowing 10:00 [3] 2.36 km (4:15 / km)
shoes: Ergometer : Concept2 Model D

Calais, VT; Recovery effort steady-state row @ ≤2:10/500m pace, felt good

Running (Treadmill) 50:00 [3] 3.95 mi (12:39 / mi) +208ft 12:03 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 5X 5:00 @ 9:41/mile pace (6.2mph) w/ 5:00 recovery walk intervals @ 18:11/mile pace (3.3mph), 1% incline, felt good, maybe even a hair better than yesterday, two days in a row, let's keep it going!

Splits: N/A
VDOT: 22.5 (Level 1)

Wednesday Apr 27, 2022 #

Note
weight:228lbs

12 PM

Rowing 20:00 [3] 4.49 km (4:27 / km)
shoes: Ergometer : Concept2 Model D

Calais, VT; Recovery effort steady-state row @ ≤2:15/500m pace, felt good

Running (Treadmill) 40:00 [3] 3.09 mi (12:56 / mi) +163ft 12:19 / mi
shoes: Hoka One One Clifton 7

Calais, VT; 4X 5:00 @ 10:00/mile pace (6.0mph) w/ 5:00 recovery walk intervals @ 18:11/mile pace (3.3mph), 1% incline, felt pretty good, nice solid overall row/run workout...now to just do it all over again tomorrow...

Splits: N/A
VDOT: 21.5 (Level 1)

Tuesday Apr 26, 2022 #

Note
(rest day)

Monday Apr 25, 2022 #

Note
(rest day)

Sunday Apr 24, 2022 #

Note
(rest day)

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