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Training Log Archive: prthiessen

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  Long Run4 13:58:01 62.6(13:23) 100.74(8:19)
  P90X15 9:37:55
  Recovery Run7 5:35:00 30.9(10:50) 49.73(6:44)
  flat tempo run3 3:15:00 23.7(8:14) 38.14(5:07)
  skiing/snowboarding2 3:06:00
  Hill Intervals2 2:05:00 10.81(11:34) 17.4(7:11)
  Segment Workout1 1:30:00 11.0(8:11) 17.7(5:05)
  Walking2 1:10:00 2.58 4.15
  Fatlek1 1:00:00 6.5(9:14) 10.46(5:44)
  Circuit Workout1 50:00
  Speed/Track1 1:15 6.9(11) 11.1(7)
  Total30 42:08:11 154.99 249.43

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Monday Feb 28, 2011 #

P90X 15:00 [3]

Yoga for 15 minutes to stay loose.

Sunday Feb 27, 2011 #

Long Run 7:00:01 [3] 28.25 mi (14:52 / mi)

Ran 28.25 with 6500 feet of elevation gain (all under 7,000 feet of elevation) on Mesa Trail. I basically did a 6.54 stretch 4 times. First lap 1:32, second 1:28, third 1:39, fourth 1:51. Then I ran extra to make up 7 hours. I ate 200 plus calories and drank 4-5 liters but from 5-6:30 I felt terrible. I didn't sit down but it was slow going to say the least. It wasn't particularly hilly and the weather was fine, although there was good ice in some spots. I think I just snowboarded too hard the day before and my body was angry. I had gotten a good night sleep, eaten right and no alcohol. Who knows.

I used the new Salomon XR Crossmax's. They are awesome by the way.

Saturday Feb 26, 2011 #

skiing/snowboarding 6:00 [3]

Snowboarded all day.

Friday Feb 25, 2011 #

P90X 40:00 [3]

Lunges, squats and other leg exercises.

Walking 35:00 [3] 2.58 mi (13:34 / mi)

Walked for 35 minutes. First 10 mintues 4.2 at 8%. Then at 9% from 10-25. Last 10 minutes at 10%. I have already built up a bit!

Thursday Feb 24, 2011 #

6 PM

Segment Workout 1:30:00 [3] 11.0 mi (8:11 / mi)
shoes: Nike frees

Ran 30 minutes at 10-10:30 per mile. Ran 30 minutes at about 8:30 per mile. I then ran 30 minutes at 7:00-7:30 minutes per mile. I was pretty whipped by the end but it was a great workout and a good mental challenge to keep that last segment hard.

Wednesday Feb 23, 2011 #

P90X 1:00:00 [3]

Pullups and Pushups mostly.
12 PM

Recovery Run 45:00 [2] 4.5 mi (10:00 / mi)

Easy Recovery Run

Tuesday Feb 22, 2011 #

P90X 16:00 [3]

Ab ripper X

Speed/Track 1:15 [4] 6.9 mi (11 / mi)
shoes: Nike frees

Speed day on the track. Pretty much recovered -felt 90% good. 15 minutes warmup. Then I ran 8 X .5 miles at 3:06, 07, 06, 06, 03, 02, 06, 01. I walked 3 minutes between each. Cooled down. My HR was up 165-170 right after each 800. I really didn't tie up too much until the last 300 on the last 3 or 4. Good workout.

Monday Feb 21, 2011 #

5 PM

P90X 30:00 [3]

30 minutes of Yoga. Still a bit sick.

Sunday Feb 20, 2011 #

Long Run 1:13:00 [3] 5.5 mi (13:16 / mi)
shoes: Brooks Addiction 9

I skipped Saturday's workout because I was sick. I ran for 1:13 and was done. The pace was slow and flat but I just couldn't run hard. I am getting better though and I think will be able to do a hard workout again on Tuesday. We'll see. I haven't been sick in a year so i guess I was due.

Friday Feb 18, 2011 #

P90X 55 [3]

Shoulder, biceps and triceps- many pushups and other arm exercises.

Hill Intervals 45:00 [3] 3.0 mi (15:00 / mi)
shoes: Nike frees

I tried to do the hill interval workout and couldn't make it. I did 5 one minute intervals of 8% and 8:15 minutes per mile and I was wiped out. I had warmed up for 15 minutes and just couldnt' catch my breath. I finished with 20 minutes of walking at 4.2 and 8% incline.

Wednesday Feb 16, 2011 #

Recovery Run 45:00 [3] 4.5 mi (10:00 / mi)
shoes: Nike frees

Slow recovery run.

Tuesday Feb 15, 2011 #

flat tempo run 1:00:00 [4] 7.9 mi (7:36 / mi)
shoes: Nike frees

TM- Workout #2. Started at 9:05 on the TM and increased speed .1 MPH every .25 miles until I got to 6:35 minute miles. I was pretty spent and really struggled to run the last 10 minutes at 7:30 minute miles. Good workout and didn't get boring despite being on TM.

P90X 1:05:00 [3]

Legs and Back and Ab Ripper X. Mostly lunges and pullups.

Monday Feb 14, 2011 #

P90X 40:00 [1]

X Stretch and Ice Bath.

Sunday Feb 13, 2011 #

Recovery Run 45:00 [2] 4.5 mi (10:00 / mi)
shoes: Brooks Addiction 9

Easy recovery run.

P90X 16:00 [3]

Ab Ripper X.
8 AM

skiing/snowboarding 3:00:00 [3]

Snowboarding at Keystone.

Saturday Feb 12, 2011 #

8 AM

Long Run 3:00:00 [3] 13.4 mi (13:26 / mi)
shoes: Brooks Adrenhalin

Mesa trail roundtrip. 3250 elevation gain. Plenty of walkign/hiking and postholing. Not fast, but a tough workout.

Friday Feb 11, 2011 #

P90X 45:00 [3]

45 minutes of YogaX
4 PM

Recovery Run 1:05:00 [3] 3.0 mi (21:40 / mi)

Walked uphill on trails at White Ranch. This was postholing most of the way so it was a relatively tough walk. I ran/trotted downhill.

Thursday Feb 10, 2011 #

Circuit Workout 50:00 [3]

I did 2 sets of the workout you sent excluding power cleans. I also did abs and some of the hamstring exercises.
6 AM

Hill Intervals 1:20:00 [5] 7.81 mi (10:15 / mi)
shoes: Brooks Addiction 9

Hill intervals. Started with 15 minute warmup and flat strides. Then I did 8 repeats of a steep hill that took approx 2:30 to get to the top. I started at 2:35 and varied from 2:40 to 2:28 the last one. HR was up to 165-68 during the last 4 intervals. I ran downhill "hard" but it was a bit icy and despite Yaktraks I didn't feel all that comfortable running too hard in the dark. Good workout, but I am very sore this afternoon.

Ran near Lookout Park.

Wednesday Feb 9, 2011 #

12 PM

Recovery Run 45:00 [2] 4.5 mi (10:00 / mi)
shoes: Nike frees

Snowy and cold recovery run to Cheesman Park at lunch.

Tuesday Feb 8, 2011 #

flat tempo run 1:00:00 [4] 6.8 mi (8:49 / mi)
shoes: Nike frees

15 minute warmup, 30 minutes at 7:08 minutes per mile, 15 minutes recovery. TM. I could not do it outside with ice and snow and cold. I didni't tie up too much at the end, but it was definitely a workout.

P90X 1:15:00 [3]

Back and legs P90X and Ab Ribber X. This included a lot of lunches and pullups.

Sunday Feb 6, 2011 #

P90X 55:00 [4]

KenpoX- Like kickboxing. Good cardio with punching and kicks.

Walking 35:00 [3]

TM- Walking 5 minutes at 7.5 incline, 5 minutes at 8 % incline. 20 minutes at 9.0% incline. Very tired by end.

Saturday Feb 5, 2011 #

Long Run 2:45:00 [4] 15.45 mi (10:41 / mi)
shoes: Brooks Adrenhalin

Ran from S. Boulder Creek to S. Mesa TH, up and around Goosehawk up Dowdy Draw and Back. Ran .8 miles towards the end at sub 6:30 MPM pace. Felt strong and had plenty in the tank even at end.

Friday Feb 4, 2011 #

Recovery Run 45:00 [2] 5.0 mi (9:00 / mi)
shoes: Brooks Addiction 9

Easy flat recovery run.

P90X 15:00 [3]

Ab Ripper X.

Thursday Feb 3, 2011 #

Fatlek 1:00:00 [3] 6.5 mi (9:14 / mi)
shoes: Nike frees

Ran three sets of 14 flights of stairs with a group at work preparing for a stair climb. Then ran 45 minutes easy with quite a few fartlek surges from 30-120 seconds. Ran to Cheesman and back so plenty of hills and flats.
6 PM

P90X 45:00 [3]

YogaX. Pretty tough on legs' flexibility and balance.

Wednesday Feb 2, 2011 #

Recovery Run 45:00 [2] 4.9 mi (9:11 / mi)
shoes: Brooks Addiction 9

Ran almost five milest at 9:05 and then 9:13 MPM pace on TM.

P90X 1:00:00 [3]

Back and Arms and Abs on P90X.

Tuesday Feb 1, 2011 #

12 PM

flat tempo run 1:15:00 [3] 9.0 mi (8:20 / mi)
shoes: Brooks Addiction 9

Run # 3- Alternated 8:30 miles (5) with 7:30 miles (4) on the TM. Felt pretty good.

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