Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: prthiessen

In the 28 days ending Feb 28, 2019:

activity

time

miles

Easy

15:55:32

102.41

(9:20)

164.81

(5:48)

Long Run

10:36:44

57.58

(11:04)

92.67

(6:52)

bike

6:06:00

78.0

(4:42)

125.53

(2:55)

skiing/snowboarding

5:45:00

exercises

2:56:00

Walking

2:45:00

11.55

(14:17)

18.59

(8:53)

Fatlek

2:00:00

13.09

(9:10)

21.07

(5:42)

Intervals

1:57:00

15.27

(7:40)

24.57

(4:46)

Hill Progression Run on TM

1:45:00

10.5

(10:00)

16.9

(6:13)

flat tempo run

1:35:00

12.55

(7:34)

20.2

(4:42)

Weights

28:00

Total

51:49:16

300.95

484.33

averages - weight:166.5lbs

4:14

0:00

» now

Thursday Feb 28, 2019 #

Easy 34:00 [3] 4.0 mi (8:30 / mi)

All I had time for back to work

bike 50:00 [3] 11.4 mi (4:23 / mi)

Bike commute 18

Wednesday Feb 27, 2019 #

skiing/snowboarding 30:00 [3]

With a 4 year old

exercises 20:00 [3]

Easy 39:00 [3] 3.8 mi (10:16 / mi)

Run errand 6, to and from karate with double bob

Tuesday Feb 26, 2019 #

Easy 22:00 [3] 2.75 mi (8:00 / mi)

Easy miles on the hotel Tm before skiing

Easy 24:00 [3] 1.9 mi (12:38 / mi)

Easy cooldown

Intervals 42:00 [3] 5.6 mi (7:30 / mi)

All on steamboat at 7000 plus. 8 at 715, 5 at 645, 2 at 615, 5 at 645, 8 starting at 715 down to 645 at end. Gonna feel this one

skiing/snowboarding 45:00 [3]

With kids

Monday Feb 25, 2019 #

skiing/snowboarding 1:00:00 [3]

With the kids at steamboat

exercises 10:00 [3]

Easy 1:05:00 [3] 4.51 mi (14:25 / mi)

Uphill hike up steamboat and run down

Sunday Feb 24, 2019 #

exercises 25:00 [3]

Long Run 1:59:00 [3] 6.96 mi (17:06 / mi)

Much harden than it looks, snow trudging running near steamboat

skiing/snowboarding 30:00 [3]

With kids

skiing/snowboarding 30:00 [3]

Later with ben

Saturday Feb 23, 2019 #

exercises 10:00 [3]

Easy 18:00 [3] 2.0 mi (9:00 / mi)

Tm at home before trip.

Easy 46:00 [3] 5.05 mi (9:07 / mi)

Tm miles in steamboat after everyone was in bed

Friday Feb 22, 2019 #

Easy 36:00 [3] 4.0 mi (9:00 / mi)

Easy miles in the cold.

Thursday Feb 21, 2019 #

flat tempo run 1:35:00 [3] 12.55 mi (7:34 / mi)

2 min we, 5 min cd. 3x 28 min at 724 on tm. Last interval was 719 down to 709 by ref end, oof, worked

Weights 13:00 [3]

Immediately after run.

exercises 6:00 [3]

Wednesday Feb 20, 2019 #

bike 58:00 [3] 11.4 mi (5:05 / mi)

Bike commute 17, 14 degrees means ski goggles

Easy 53:00 [3] 6.01 mi (8:49 / mi)

Easy miles at lunch, even though no time

Tuesday Feb 19, 2019 #

Fatlek 1:00:00 [3] 5.89 mi (10:11 / mi)
weight:165lbs

Ran at lunch- super cold. Did more or less hill fartleks with hard on the ups the first half and hard on the downs second half.

Weights 15:00 [3]

Monday Feb 18, 2019 #

Easy 44:00 [3] 5.0 mi (8:48 / mi)

TM easy miles at the Y, mixing speeds from 6.0 to 7.2.

Walking 30:00 [3] 2.0 mi (15:00 / mi)

Tm walking with 8% hill

exercises 25:00 [3]

Sunday Feb 17, 2019 #

Long Run 2:53:00 [3] 17.37 mi (9:58 / mi)
weight:165lbs

Long run with light pack all on roads but 45 min in the middle. Pretty windy out and getting cold but not bad conditions. Legs felt good and really no issues. Tired at the end but more mentally than anything.

Saturday Feb 16, 2019 #

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

TM morning session with all kinds of speeds and hills thrown in but easy effort throughout

Walking 45:00 [3] 3.22 mi (13:59 / mi)

TM walking but one mile of running thrown in. Mostly uphill but some flat. Getting the miles in.

Friday Feb 15, 2019 #

Intervals 1:15:00 [3] 9.67 mi (7:45 / mi)

15 min wu and cd running easy pace. 15 min at 7:50 X 4%. Then 5 min easy. Then 8 X 1:30 at sub 6:30 with 2 min rest in between.

Walking 1:30:00 [3] 6.33 mi (14:13 / mi)

Uphill walking for 45 minutes at 4.0 and 10% immediately right after other workout. Then flat walking on TM and outside for the remainder.

Thursday Feb 14, 2019 #

Easy 1:02:00 [3] 7.0 mi (8:51 / mi)

Easy with 4 X 1 min strides in the last 20 minutes. Pretty tired from this week.

bike 55:00 [3] 12.0 mi (4:35 / mi)

Bike commute #16.

Wednesday Feb 13, 2019 #

Easy 1:00:34 [3] 7.0 mi (8:39 / mi)

Easy miles at lunch on a gorgeous day. Legs felt great.

bike 55:00 [3] 11.4 mi (4:49 / mi)

Bike commute #15

exercises 20:00 [3]

Tuesday Feb 12, 2019 #

bike 43:00 [3] 9.0 mi (4:47 / mi)

Bike commute #14.

Easy 1:13:00 [3] 7.51 mi (9:43 / mi)

Easy miles at lunch in the mud and slop.

Monday Feb 11, 2019 #

bike 50:00 [3] 11.4 mi (4:23 / mi)

Bike commute 13 - cold (about 15) out. Lots of layers!

Easy 59:58 [3] 6.17 mi (9:43 / mi)

Easy miles on flat roads and trails at lunch. Pretty chilly out but sunny, yeah!

exercises 20:00 [3]

Sunday Feb 10, 2019 #

Long Run 2:27:00 [3] 13.25 mi (11:06 / mi)
weight:169lbs

First 4 were flatfish roads, same with last 4 coming home. The middle was pretty muddy trails on N. Table. About a 7 or 8 pound pack the whole time to get used to race weight. Felt good - all healthy, pretty decent energy for just a grinder run.

Saturday Feb 9, 2019 #

exercises 20:00 [3]

Easy 1:15:00 [3] 8.14 mi (9:13 / mi)

Easy on roads and flat trails with 4 X 40 sec strides in the last 20 minutes.

Friday Feb 8, 2019 #

Easy 1:01:00 [3] 6.17 mi (9:53 / mi)

Legs were absolutely dead. Oh well. Nothing hurts, just low energy.

Thursday Feb 7, 2019 #

Fatlek 1:00:00 [3] 7.2 mi (8:20 / mi)

Easy in the SUPER cold but with 6 X 1:30 surges at what I tried to make 6:30 pace, I'm not sure what it actually was with the snow and ice, oh well. I worked hard.

Wednesday Feb 6, 2019 #

Easy 1:10:00 [3] 7.0 mi (10:00 / mi)

Easy and slow in a snowstorm outside.

exercises 20:00 [3]

Tuesday Feb 5, 2019 #

Hill Progression Run on TM 1:00:00 [3] 6.0 mi (10:00 / mi)

Wu and cd. Hill progression run on tm. 820 pace to 5% then 2 min flat then up to 6% second time. Some uphill walking at end

Monday Feb 4, 2019 #

bike 55:00 [3] 11.4 mi (4:49 / mi)

Bike commute 12 - warm out!

Hill Progression Run on TM 45:00 [3] 4.5 mi (10:00 / mi)

Easy miles at lunch

Sunday Feb 3, 2019 #

Long Run 1:33:44 [3] 13.1 mi (7:09 / mi)
weight:167.1lbs

Ralston Creek half marathon. 17th OA, 1st in the 40-44 age group. 3:10 faster than 3 years ago!

I'm having trouble remembering my splits but

mile 1 6:56
mile 2 14:04
mile 9 was 66:04
so the last 4 miles was sub 7:00 pace.

The last 5.5 miles is more or less downhill, while miles 4-7.5 are mostly uphill. After mile 2, I only got passed by one guy and I ended up beating him. I used all my old-man tricks, drafting in the wind, running the tangents, not stopping for water in the last 3 miles... Old men rule!

The course was just about perfect and I ran in shorts and a tee shirt ad the new Hoka Cavus, which are awesome road runners - super light. Not quite racing flats but not far off of them.

All in all, the race couldn't have gone better. Imagine if I had actually tapered yesterday instead of working out for 4 hours :).

Easy 3:00 [3] 2.5 mi (1:12 / mi)

CD and WU for half marathon with strides and exercises.

Saturday Feb 2, 2019 #

Long Run 1:44:00 [3] 6.9 mi (15:04 / mi)

I couldn't help myself as Ben was in ski school. Went hiking and easy running with a few strides in the snow by Winter Park.

skiing/snowboarding 2:30:00 [3]

Skiing with some hiking to Vasquez Cirque and snowboarding at the end.

Friday Feb 1, 2019 #

Easy 1:00:00 [3] 6.4 mi (9:22 / mi)

Easy downtown miles.

« Earlier | Later »