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Training Log Archive: prthiessen

In the 28 days ending Feb 28, 2017:

activity # timemileskm+m
  Long Run6 28:37:00 143.8(11:56) 231.42(7:25)
  Easy10 10:46:00 71.6(9:01) 115.23(5:36)
  Walking7 3:56:00 17.5(13:29) 28.16(8:23)
  Hill Intervals3 2:59:00 18.5(9:41) 29.77(6:01)
  skiing/snowboarding2 2:30:00
  flat tempo run1 1:10:00 8.2(8:32) 13.2(5:18)
  cardio2 1:05:00
  ERG3 50:00
  Weights3 45:00
  yoga1 10:00
  Total27 52:48:00 259.6 417.78

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Tuesday Feb 28, 2017 #

Easy 50:00 [3] 6.2 mi (8:04 / mi)

10 min easy and then 5 min at marathon pace, three intervals, then 5 minutes easy at end. Felt good and probably ran faster than marathon pace.

Monday Feb 27, 2017 #

Walking 45:00 [3] 3.2 mi (14:04 / mi)

Flat, fast/medium effort walking.

yoga 10:00 [3]

Sunday Feb 26, 2017 #

Hill Intervals 1:00:00 [3] 5.0 mi (12:00 / mi)

HIll intervals back in Arvada. 10 min wu. Then 10X 1:45 uphill on pavement and 30 sec up top and about 1 min down and 2 min rest at bottom. Really worked at end.

skiing/snowboarding 1:30:00 [3]

Copper Mt. Just an amazing pretty day - could see all the way from Holy Cross to Evans. Just insane views.

Saturday Feb 25, 2017 #

Long Run 1:21:00 [3] 6.0 mi (13:30 / mi)

Super slow through the snow at Copper Mt at 9700 feet. Snow was really blowing!

skiing/snowboarding 1:00:00 [3]

Trying to make Ben a skier!

cardio 20:00 [3]

20 minutes of leg calisthenics.

Friday Feb 24, 2017 #

Walking 5:00 [3] 0.3 mi (16:40 / mi)

Warmup.

ERG 20:00 [3]

Good quick workout on the ERG. 2:07.8 per 500 meters.

Thursday Feb 23, 2017 #

Long Run 2:51:00 [3] 15.4 mi (11:06 / mi)

Super slow icy run home from work. Legs didn't have much giddyup but I needed to knock this out before a weekend at Copper MT. Felt fine, just slow.

Wednesday Feb 22, 2017 #

Weights 20:00 [3]

Easy 12:00 [3] 1.2 mi (10:00 / mi)

Easy to and from gym for weight session in the evening.

Easy 55:00 [3] 6.2 mi (8:52 / mi)

Easy to Cheeseman and around 3 laps, last at faster pace with random friend I hadn't seen in a while.

Tuesday Feb 21, 2017 #

Easy 55:00 [3] 5.5 mi (10:00 / mi)

Legs aren't sore but my feet are. Felt fine though running, just slow. Gorgeous day!

Easy 57:00 [3] 5.5 mi (10:22 / mi)

Slow around City Park and back to work.

Sunday Feb 19, 2017 #

Long Run 11:51:00 [3] 56.0 mi (12:42 / mi)

GPS lost battery so between 56-57 miles with 5200 feet of gain. Today went well. Started at 6 and ended at 6. Had 2 friends come out to and do miles 29-46 with me. I was on top of my nutrition and the only real low point was miles 42-46, and part of it was that I was trying to keep up with the guy that came to run with me. I don't know him that well and I don't think he got that I needed to walk. Once he left, I bounced back after downing some calories and caffeine. I was still able to run the flats and downhills the last 10 miles so I was really happy about that. It was hotter than I expected and so I got slightly behind on hydration. I also got rained on at the very end of the day. Saw the same herd of deer, I think at sunrise and sunset. Pretty cool day. I feel ready for the race. Gear was spot on. No blisters, no chafing.

Saturday Feb 18, 2017 #

ERG 15:00 [3]

cardio 45:00 [3]

Elliptical

Friday Feb 17, 2017 #

Walking 51:00 [3] 4.0 mi (12:45 / mi)

Mixed 5 min intervals of flat walking, hill walking, and a little bit of easy running all in 5 min intervals on TM.

Thursday Feb 16, 2017 #

Easy 1:00:00 [3] 6.5 mi (9:14 / mi)

Easy run around city park, gorgeous!

Walking 30:00 [3] 2.6 mi (11:32 / mi)

Flat TM walking.

Wednesday Feb 15, 2017 #

Hill Intervals 1:09:00 [3] 8.0 mi (8:37 / mi)

15 min wu and cd, 3 x 10 min with 3 min easy between at 900 at 8%, 830 at 6%, 800 at 4 %. Felt good but harder thAn expected

Tuesday Feb 14, 2017 #

Easy 1:00:00 [3] 7.0 mi (8:34 / mi)

Moderate effort lap around City Park with 4X30 second strides at end.

Monday Feb 13, 2017 #

Walking 45:00 [3] 3.0 mi (15:00 / mi)

Medium effort flat walking.

Sunday Feb 12, 2017 #

Long Run 3:54:00 [3] 21.6 mi (10:50 / mi)

Felt really good today and the weather was awesome. First 6 and last 6 on rolling gravel road Middle amounts were on N. Table Mt. 1600 feet of total gain. Really good hydration and nutrition and gear. Really surprised myself with this one after waking up sore.

Saturday Feb 11, 2017 #

Long Run 6:00:00 [3] 28.5 mi (12:38 / mi)

3.5 laps around North Table. The first 2 went fine, but then the third was really a struggle. I was moving the whole time and not sitting, but it was just much slower. I ate a bunch of food and it picket up a little bit by the 5th hour. Not sure what was wrong, but I hang in there. 4400 feet of elevation gain so that is why the slower pace. Logistics were all good, except for the energy lapse and it was likely I hadn't eaten enough sooner, rookie mistake.

Friday Feb 10, 2017 #

Easy 45:00 [3] 5.5 mi (8:11 / mi)

Easy laps around Cheeseman with strides at end.

Weights 10:00 [3]

Upper body weights.

Thursday Feb 9, 2017 #

Easy 52:00 [3] 5.5 mi (9:27 / mi)

Slow lap around City Park, had to walk in the middle, no energy for some reason. Felt fine at end.

Wednesday Feb 8, 2017 #

Easy 50:00 [3] 5.5 mi (9:05 / mi)

Unfortunately, all the time I could spare at lunch. Felt good though.

Easy 30:00 [3] 3.5 mi (8:34 / mi)

Easy run in the evening to get more miles.

Tuesday Feb 7, 2017 #

flat tempo run 1:10:00 [3] 8.2 mi (8:32 / mi)

5 min wu and cd, 30 min on TM at 8:30 at 4%, and then 30 min outside hard at marathon pace or faster.

Monday Feb 6, 2017 #

Walking 30:00 [3] 2.1 mi (14:17 / mi)

Flat recovery walk.

Sunday Feb 5, 2017 #

Long Run 2:40:00 [3] 16.3 mi (9:49 / mi)

two laps around N. Table on an amazingly beautiful day. I wanted to see how fast I could go and I got my two fastest times ever, back to back. I was very pleased and felt great. Really crushed it.

Saturday Feb 4, 2017 #

Weights 15:00 [3]

Mixed weights.

Easy 1:05:00 [3] 7.0 mi (9:17 / mi)

7 miles easy.

Friday Feb 3, 2017 #

Walking 30:00 [3] 2.3 mi (13:03 / mi)

Alternating 5 min fast and 5 min hilly on TM.

ERG 15:00 [3]

3700 meters.

Thursday Feb 2, 2017 #

Hill Intervals 50:00 [3] 5.5 mi (9:05 / mi)

WU and CD on TM. 3 two-min progressions of increasing by 1% to 4% on TM with 2 min rest, with 2 min flat in between.

Wednesday Feb 1, 2017 #

Easy 55:00 [3] 6.5 mi (8:28 / mi)

Easy lap around City Park.

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