2007 Daily Workout Log

Key to Sport (S) and Pace columns:
R=Rowing (pace in mpk)
L=Weights
E=Elliptical Trai (pace in mpm)
J=Jogging (pace in mpm)
W=Walking (pace in mpm)
S=Shabbos
C=Cycling (pace in mpm)
DateSDist.TimePaceRoute/WorkoutComment
01/01/07R21097m1:47:43.05:06JCC: C2 Indoor RowerD=3 1st day of 2007 VTC (through 01/31/07) I'm fortunate to be the Captain of the "Row Pain, Row Gain" team (competition side), for the 2007VTC
02/01/07R28903m2:28:50.85:09JCC: C2 Indoor RowerD=3 LSD; longer rows this month
02/01/07R25000m2:12:51.75:19JCC: C2 Indoor RowerD=3 LSD
03/01/07R30000m2:38:49.25:18JCC: C2 Indoor RowerD=3 LSD
03/01/07R30000m2:38:47.25:18JCC: C2 Indoor RowerD=3 LSD
04/01/07R32000m2:55:27.75:29JCC: C2 Indoor RowerD=3 LSD
04/01/07R23000m2:06:26.75:30JCC: C2 Indoor RowerD=3 LSD
05/01/07R16000m88:03.25:30JCC: C2 Indoor RowerD=3 LSD; my left knee (ACL) started hurting, and didn't loosen-up or stop -- not a sharp pain, but dull, and not from pushing-off hard... just too much use recently.
06/01/07R21097m1:52:19.05:19JCC: C2 Indoor RowerD=3 Moved the footrest from 2 holes showing on top, to 3 holes -- no knee pain!
07/01/07R21097m1:48:42.65:09JCC: C2 Indoor RowerD=3
08/01/07R21097m1:46:37.45:03JCC: C2 Indoor RowerD=3
12/01/07E7.33M90:0012:17JCC: Elliptical Trainer45:00x2 R=12 Due to major herniated disc at C3/C4, no rowing until further notice.
13/01/07E7.41M90:0012:09JCC: Elliptical Trainer45:00x2 R=12
15/01/07E7.54M90:0011:56JCC: Elliptical Trainer45:00x2 R=12
16/01/07E7.41M90:0012:09JCC: Elliptical Trainer45:00x2 R=12
17/01/07E7.23M90:0012:27JCC: Elliptical Trainer45:00x2 R=12
18/01/07E7.22M90:0012:28JCC: Elliptical Trainer45:00x2 R=12
19/01/07E7.31M90:0012:19JCC: Elliptical Trainer45:00x2 R=12
20/01/07E7.31M90:0012:19JCC: Elliptical Trainer45:00x2 R=12
22/01/07E7.37M90:0012:13JCC: Elliptical Trainer45:00x2 R=12
23/01/07E7.60M90:0011:51JCC: Elliptical Trainer45:00x2 R=12
24/01/07E7.59M90:0011:51JCC: Elliptical Trainer60:00x1 + 30:00x1 R=12
25/01/07E7.37M90:0012:13JCC: Elliptical Trainer45:00x2 R=12
26/01/07E8.29M100:0012:04JCC: Elliptical Trainer45:00x2 + 10:00x1 R=12
04/02/07E7.26M90:0012:24JCC: Elliptical Trainer45:00x2 R=12
05/02/07E7.40M90:0012:10JCC: Elliptical Trainer45:00x2 R=12
06/02/07E7.56M90:0011:54JCC: Elliptical Trainer45:00x2 R=12
08/02/07E5.03M60:0011:56JCC: Elliptical Trainer60:00x1 R=12
11/02/07E4.97M60:0012:04JCC: Elliptical Trainer60:00x1 R=12
12/02/07E5.05M60:0011:53JCC: Elliptical Trainer60:00x1 R=12
13/02/07E5.00M60:0012:00JCC: Elliptical Trainer60:00x1 R=12
15/02/07E5.04M60:0011:54JCC: Elliptical Trainer60:00x1 R=12
16/02/07E5.16M60:0011:38JCC: Elliptical Trainer60:00x1 R=12
18/02/07E5.18M60:0011:35JCC: Elliptical Trainer60:00x1 R=12
19/02/07E5.20M60:0011:32JCC: Elliptical Trainer60:00x1 R=12
20/02/07E5.16M60:0011:38JCC: Elliptical Trainer60:00x1 R=12
21/02/07E5.36M60:0011:12JCC: Elliptical Trainer60:00x1 R=12
23/02/07E5.29M60:0011:21JCC: Elliptical Trainer60:00x1 R=13
25/02/07E5.20M60:0011:32JCC: Elliptical Trainer60:00x1 R=12
26/02/07E5.37M60:0011:10JCC: Elliptical Trainer60:00x1 R=12 E=16°/10° (intervals)
27/02/07E5.41M60:0011:05JCC: Elliptical Trainer60:00x1 R=13/12
28/02/07E3.81M42:0011:01JCC: Elliptical Trainer60:00x1 R=12
01/03/07E5.32M60:0011:17JCC: Elliptical Trainer60:00x1 R=13 E=14°/9° (intervals)
02/03/07E2.76M30:0010:52JCC: Elliptical Trainer30:00x1 R=13
04/03/07E3.02M34:0011:15JCC: Elliptical Trainer34:00x1 R=13
05/03/07E5.29M60:0011:21JCC: Elliptical Trainer60:00x1 R=13
08/03/07E5.49M60:0010:56JCC: Elliptical Trainer60:00x1 R=13 E=14°/9°
09/03/07E5.49M60:0010:56JCC: Elliptical Trainer60:00x1 R=13 E=10°/9°
11/03/07E7.87M90:0011:26JCC: Elliptical Trainer60:00x1 + 30:00x1 R=13 E=9°
12/03/07E8.07M90:0011:09JCC: Elliptical Trainer60:00x1 + 30:00x1 R=13 E=12°/10°/8° and 10°/9°
13/03/07E5.41M60:0011:05JCC: Elliptical Trainer60:00x1 R=13 E=16°/10°/4°/10° (intervals)
14/03/07E5.50M60:0010:55JCC: Elliptical Trainer60:00x1 R=13
15/03/07E2.70M30:0011:07JCC: Elliptical Trainer30:00x1 R=14
16/03/07E5.57M60:0010:46JCC: Elliptical Trainer60:00x1 R=13 E=11°/10°/9°
18/03/07E5.46M60:0010:59JCC: Elliptical Trainer60:00x1 R=14 E=12°/10°/8°
19/03/07E5.37M60:0011:10JCC: Elliptical Trainer60:00x1 R=14 E=10°/12°/10°
20/03/07E2.90M32:0011:02JCC: Elliptical Trainer32:00x1 R=14/13 E=14°/12°/10°
21/03/07E7.74M90:0011:38JCC: Elliptical Trainer60:00x1 R=13 E=12° + 30:00x1 R=13 E=8°
22/03/07E2.72M30:0011:02JCC: Elliptical Trainer30:00x1 R=13
25/03/07E7.91M90:0011:23JCC: Elliptical Trainer60:00x1 R=14 E=12°/10° + 30:00x1 R=14 E=8°
26/03/07E7.92M90:0011:22JCC: Elliptical Trainer60:00x1 + 30:00x1 R=14 E=12°/10°/8°/6°/4°
27/03/07E4.02M44:0010:57JCC: Elliptical Trainer44:00x1 R=14 E=14°/12°/10°/8°
28/03/07E5.36M60:0011:12JCC: Elliptical Trainer60:00x1 R=14 E=12°/10°/8°
29/03/07E5.26M60:0011:24JCC: Elliptical Trainer60:00x1 R=14 E=10°/8°
30/03/07E5.36M60:0011:12JCC: Elliptical Trainer60:00x1 R=14 E=10°/8°
01/04/07E7.92M90:0011:22JCC: Elliptical Trainer45:00x2 R=14 E=12°/9°
02/04/07E5.26M60:0011:24JCC: Elliptical Trainer60:00x1 R=14 E=12°/10°/8°
04/04/07E7.82M90:0011:31JCC: Elliptical Trainer45:00x2 R=14 E=12°/11°/10°/9°
05/04/07E5.25M60:0011:26JCC: Elliptical Trainer60:00x1 R=14 E=12°/10°/9°/8°
06/04/07E3.90M45:0011:32JCC: Elliptical Trainer45:00x1 R=14 E=14°/13°/12°/11°/10°
08/04/07E10.20M120:0011:46JCC: Elliptical Trainer60:00x2 R=14 E=18°/10°, 16°/8°, 14°/6°, 12°/4°, 10°/2°, and 8°/0° (3/2-seg groups)
10/04/07E10.34M120:0011:36JCC: Elliptical Trainer (Route #5)60:00x2 R=14 E=10° (2nd hour)
11/04/07E5.11M60:0011:45JCC: Elliptical Trainer (Route #5 - modified)60:00x1 R=14
12/04/07C9.87M30:003:02JCC: Recumbant Bicycle30:00x1 R=11
13/04/07E5.26M60:0011:24JCC: Elliptical Trainer60:00x1 R=14 E=12°/10°/8°
15/04/07E10.24M120:0011:43JCC: Elliptical Trainer60:00x2 R=14 (last 10-min @15) E=14°/12°/10°/8°
16/04/07E10.41M120:0011:32JCC: Elliptical Trainer60:00x2 R=14 (last 20-min @15) E=14° through 10° and 10°/9°/8°
17/04/07E5.30M60:0011:19JCC: Elliptical Trainer60:00x1 R=14 (last 12 @15) E=12°/10°/8°
19/04/07E5.25M60:0011:26JCC: Elliptical Trainer60:00x1 R=14 E=12°/10°/8°
20/04/07E5.28M60:0011:22JCC: Elliptical Trainer60:00x1 R=14 E=12°/10°/8°
25/04/07E7.74M90:0011:38JCC: Elliptical Trainer45:00x2 R=14 E=10°/9°
26/04/07E7.79M90:0011:33JCC: Elliptical Trainer45:00x2 R=14 E=11°/10°/9°
27/04/07E7.71M90:0011:40JCC: Elliptical Trainer45:00x2 R=14 E=11°/10°/9°
29/04/07E7.82M90:0011:31JCC: Elliptical Trainer45:00x2 R=14 E=12°/11°/10° + 10°/9°/8°
30/04/07E7.92M90:0011:22JCC: Elliptical Trainer45:00x2 R=14 E=12°/10°/8°
01/05/07E7.83M90:0011:30JCC: Elliptical Trainer45:00x2 R=14 E=14°/13°/12° + 11°/10°/9°
02/05/07E4.02M45:0011:12JCC: Elliptical Trainer45:00x1 R=14 E=10°
03/05/07E8.00M90:0011:15JCC: Elliptical Trainer45:00x2 R=14 E=11°/10°/9° + 10°
04/05/07E7.95M90:0011:19JCC: Elliptical Trainer45:00x2 R=14 E=14°/12°/10° + 10°
06/05/07E5.51M63:0011:26JCC: Elliptical Trainer45:00x1 + 18:00x1 R=14 E=10° + 9°
07/05/07E5.79M65:0011:14JCC: Elliptical Trainer45:00x1 + 20:00x1 R=14 E=12°/10°/8° + 10°
08/05/07E3.09M35:0011:20JCC: Elliptical Trainer35:00x1 R=14 E=12°/11°/10°
16/05/07E7.84M90:0011:29JCC: Elliptical Trainer45:00x2 R=14 E=10°
17/05/07E7.85M90:0011:28JCC: Elliptical Trainer45:00x2 R=14 E=12°/11° + 10°
18/05/07E7.87M90:0011:26JCC: Elliptical Trainer45:00x2 R=14 E=10°
21/05/07E5.52M65:0011:47JCC: Elliptical Trainer45:00x1 + 20:00x1 R=14 E=12°/11°/10°
22/05/07E5.18M60:0011:37JCC: Elliptical Trainer45:00x1 + 15:00x1 R=14 E=10° + 9°
24/05/07E5.13M60:0011:42JCC: Elliptical Trainer45:00x1 + 15:00x1 R=14 E=11°/10°/9° + 10°
25/05/07E2.57M30:0011:40JCC: Elliptical Trainer45:00x1 R=14 E=11°/10°
27/05/07E5.10M60:0011:46JCC: Elliptical Trainer45:00x1 + 15:00x1 R=14 E=12°/10°
28/05/07E5.13M60:0011:42JCC: Elliptical Trainer60:00x1 R=14 E=12°/10°/8°
30/05/07E7.71M90:0011:40JCC: Elliptical Trainer45:00x2 R=14 E=12°/10°/8°
31/05/07E3.86M45:0011:35JCC: Elliptical Trainer45:00x1 R=14 E=14°/10°/6°
01/11/07R937m05:00.02:40.1C2 Indoor RowerD=5 1st row in 10 months; brand-new Model "D"
02/11/07R2000m10:48.52:42.1C2 Indoor RowerD=5
03/11/07R3000m16:20.02:43.3C2 Indoor RowerD=5
04/11/07R4000m21:47.12:43.4C2 Indoor RowerD=5
05/11/07R5000m27:32.12:45.2C2 Indoor RowerD=5
06/11/07R6000m32:54.02:44.5C2 Indoor RowerD=5
07/11/07R10000m55:42.42:47.1C2 Indoor RowerD=5
09/11/07R10553m1:00:00.02:47.1C2 Indoor RowerD=5
12/11/07R1000m05:34.72:47.3C2 Indoor RowerD=5
12/11/07R10000m56:56.32:50.8C2 Indoor RowerD=5
13/11/07R10000m56:42.62:50.1C2 Indoor RowerD=5
15/11/07R5441m30:00.02:45.4C2 Indoor RowerD=5
19/11/07R5000m27:52.52:45.4C2 Indoor RowerD=3
20/11/07R10000m55:27.02:45.4C2 Indoor RowerD=4
22/11/07R10000m56:48.12:50.4C2 Indoor RowerD=4
23/11/07R10000m54:27.92:43.4C2 Indoor RowerD=4
25/11/07R10000m55:30.32:46.5C2 Indoor RowerD=4
26/11/07R10000m55:19.72:46.5C2 Indoor RowerD=4
27/11/07R10000m53:17.12:46.5C2 Indoor RowerD=4
28/11/07R10000m53:24.62:46.5C2 Indoor RowerD=4
29/11/07R10000m57:27.62:52.4C2 Indoor RowerD=4
03/12/07R10000m54:40.42:44.0C2 Indoor RowerD=5
04/12/07R10000m53:05.02:39.2C2 Indoor RowerD=5
05/12/07R10000m50:42.92:32.2C2 Indoor RowerD=6
06/12/07R10000m55:45.22:47.3C2 Indoor RowerD=4
07/12/07R10000m54:26.92:43.3C2 Indoor RowerD=4
08/12/07R11030m59:40.62:42.3C2 Indoor RowerD=4
09/12/07R11030m59:43.32:42.4C2 Indoor RowerD=3
12/12/07R10000m55:16.02:45.8C2 Indoor RowerD=5
13/12/07R10000m54:53.62:47.7C2 Indoor RowerD=5
15/12/07R10000m54:24.12:43.2C2 Indoor RowerD=6
16/12/07R10000m53:47.92:41.4C2 Indoor RowerD=6
17/12/07R10000m51:52.92:35.7C2 Indoor RowerD=6
18/12/07R21097m1:58:41.92:48.8C2 Indoor RowerD=5
19/12/07R21097m1:56:39.62:45.9C2 Indoor RowerD=5
20/12/07R21097m1:58:18.12:48.2C2 Indoor RowerD=5
22/12/07R21097m1:56:45.72:46.0C2 Indoor RowerD=5
23/12/07R21097m1:55:02.32:43.6C2 Indoor RowerD=5
24/12/07R10010m57:18.52:51.8C2 Indoor RowerD=5
26/12/07R10000m53:06.62:39.3C2 Indoor RowerD=5