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Training Log Archive: prthiessen

In the 30 days ending Sep 30, 2014:

activity # timemileskm+m
  Long Run4 7:52:49 58.3(8:07) 93.82(5:02)
  Recovery Run4 3:22:35 26.5(7:39) 42.65(4:45)
  Hill Easy3 1:53:52 15.26(7:28) 24.56(4:38)
  Cruise Intervals1 1:16:00 9.5(8:00) 15.29(4:58)
  Hill Intervals2 1:06:00 14.2(4:39) 22.85(2:53)
  flat tempo run2 55:50 13.0(4:18) 20.92(2:40)
  Weights2 45:00
  Walking5 33:17 18.3(1:49) 29.45(1:08)
  Speed/Track1 1:06 8.0(8) 12.88(5)
  Hill Progression Run on TM1 1:05 8.0(8) 12.88(5)
  yoga2 1:05
  Super Slow Run1 45 4.5(10) 7.24(6)
  Total26 17:49:24 175.56 282.54

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Tuesday Sep 30, 2014 #

Cruise Intervals 1:16:00 [5] 9.5 mi (8:00 / mi)
shoes: Hoka Clifton

Cruise Intervals - 18 minutes warmup with flat strides. Had to do warmup with jogging stroller. Then had to do TM for workout
Miles were as follows with 8:27 for 2 minutes between one mile intervals
6:50, 6:40, 6:35, 6:27, 6:27

Felt good and these were easier obviously because of the TM.

15 minutes cooldown
Set of form drills after

Sunday Sep 28, 2014 #

Recovery Run 58:50 [3] 6.1 mi (9:39 / mi)

First 2 miles trails, then 3 miles of trails in the dark so a bit slower, then 1.5 miles on road
9:32, 9:50, 10:24, 9:59, 10:03, 8:36, 7:40,
400 feet of gain.

Weights 25:00 [3]

Weight routine with lunges, squats, deadlifts, handstand pushups, regular pushups

Ab workout as well.

Saturday Sep 27, 2014 #

Long Run 3:00:00 [3] 16.8 mi (10:43 / mi)

First 4 miles road - relatively hilly - 40 minutes
Next 8 miles on trails but in the dark so slower - splits 14:17, 12:02, 11:43, 10:14, 14:43 9:58, 10:11, 8:54,
Next 4 miles on roads home - 9:31, 9:13, 10:33, 9:23
Total gain of !,300 feet in last 12 miles of trails/roads

Hydration and nutrition were good. Slight left knee pain in middle but went away.

Friday Sep 26, 2014 #

Weights 20:00 [3]

weights deadlifts squats leg press lunges all with weights done before walking workout to mix it up

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

TM all at 4.2 mph 12 degrees for 10 minutes, 13 degrees for 10 minutes, then 14 degrees for 10 mninutes.

Thursday Sep 25, 2014 #

Recovery Run 1:02:00 [3] 6.7 mi (9:15 / mi)
shoes: Hoka Clifton

Road 9:15 minutes per mile with 341 feet gain. Felt decent.

Wednesday Sep 24, 2014 #

Hill Intervals 1:05:00 [4] 8.0 mi (8:07 / mi)

Hill cruise intervals
5 min at 8:27 then all at 8:27 5 minutes at 6degrees with two minutes flat X 6 times

15 min cooldown

Monday Sep 22, 2014 #

flat tempo run 55:00 [5] 7.0 mi (7:51 / mi)

Flat tempo - a bit rough following yesterday but life required it.

15 easy with some strides
25 at 7:00 on flat road
splits - 6:54, 7:12, 6:52, 7:01 (not full mile)
without stopping transitioned to 15 min easy recovery.

I tried hard to get 6:50 but just didn't have it.

Sunday Sep 21, 2014 #

Long Run 2:30:00 [3] 16.9 mi (8:53 / mi)

14.9 miles in 2:15 at 8:49 avg all on roads - 284 foot gain so pretty flat. Includes one bathroom stop. Stayed hydrated.
Last 2 miles was 7:32 with a bit uphill.

Saturday Sep 20, 2014 #

Hill Easy 52:00 [3] 4.9 mi (10:37 / mi)

Easy Trail Run with some hills at N. Table.

13:29, 10:48, 10:28, 9:25, 7:56 splits 552 feet gain total

Finished with 4 striders

15 minutes ab workout

Friday Sep 19, 2014 #

Walking 52 [3] 6.1 mi (9 / mi)

Run #2 on mixed pavement and trail. Cheesman Park.

Mixed in 6 1:30 surges at 6:27, 6:18, 7:02 (uphill a bit), 6:25, 6:25, 6:23

Couldn't hit the full workout time-wise because of work.

Thursday Sep 18, 2014 #

Walking 30 [3] 2.1 mi (14 / mi)

TM walking for 30 minutes all at 4.2
10 minutes at 10degrees
10 minutes at 12 degrees
5 minutes at 14 degrees
5 minutes at 15 degrees

Wednesday Sep 17, 2014 #

Recovery Run 1:21:00 [3] 8.9 mi (9:06 / mi)

8.9 miles at 9:10 minutes per mile with 427 feet gain on roads - commuted from home. Pretty hot out but felt decent.
Splits:
10:19
9:57
9:32
9:03
8:55
10:11
8:53
8:54
9:36

15 minutes Ab workout

Tuesday Sep 16, 2014 #

Hill Progression Run on TM 1:05 [5] 8.0 mi (8 / mi)

TM Hill Progression Run #3 for the Week.

8:33 pace TM throughout.

After 5:00 warmup, built up 1% every two minutes to 9% - HR up to 164
2:00 Flat
Repeated 1% every two minutes to 9% (had to step off TM for 15 seconds- Sorry thougt I would blackout) - HR up to 172
2:00 Flat
Repeated 1% every two minutes to 9%- HR up to 173
5:00 cooldown

Brutal workout but good suffering.

15 minute ab workout later.

Sunday Sep 14, 2014 #

Hill Easy 1:00:52 [3] 4.7 mi (12:57 / mi)

941 foot elevation gain at White Ranch Splits
14:29
12:!2
15:04
11:19
10:33

Did the 4X10 second hill bursts with one minute walking recovery. Those are a killer by the way. HR never above 145 but I really gave it my all and it was tough.

After, did leg weight lifting for 15 minutes.
60 lbs 3X10 squats, lunges, and then toe touching with light weight.

Saturday Sep 13, 2014 #

Long Run 2:22:47 [3] 11.5 mi (12:25 / mi)

At North Table - I took a side trail, got lost, and then did more vert than I intended. 2,265 foot gain.

Splits
13:27, 12:00, 14:09, 13:10, 19:41, 10:35, 11:05, 11:31, 10:27, 9:40, 12:41, 9:14

Felt decent but it was warm as I did it in the afternoon sun and unexpected heat.

Friday Sep 12, 2014 #

Walking 55 [4] 3.8 mi (14 / mi)

Treadmill walking all at 4.2 mph.
First 5 minutes warmup
5 minutes at 10% incline
10 minutes at 11%
20 minutes at 12%
5 minutes at 13%
5 minutes at 14%- HR up in the high 150s
5 minutes cooldown flat

Thursday Sep 11, 2014 #

Hill Intervals 1:00 [5] 6.2 mi (10 / mi)

This was to replace Fartlek hill run. I could only get to treadmill due to work/life. So sorry.

10 minutes warmup easy - mixed up pace and hills
40 minutes all at 8:33 minutes per mile
5 minutes at 6% incline - HR up to 161
2 minutes flat
5 minutes at 7%- HR up to 163
2 minutes flat
5 minutes at 7%- HR up to 165
2 minutes flat- HR staying in the upper 140s
5 minutes at 7%- HR up to 168
2 minutes flat
5 minutes at 7% - HR up to 171
2 minutes flat
5 minutes at 7% - HR up to 174

Really spent on the last two intervals.

10 minutes cooldown at mixed pace easy with hills as well.

Tuesday Sep 9, 2014 #

Speed/Track intervals 1:06 [4] 8.0 mi (8 / mi)

15 minutes warmup
4X 1 mile cruise intervals with 2 minutes between each interval at easy pace but never stopping or slowing.
Intervals at
648
650
652
650

15 minutes cooldown.

Monday Sep 8, 2014 #

yoga 25 [3]

25 minutes easy yotga.

Sunday Sep 7, 2014 #

Hill Easy 1:00 [3] 5.66 mi (11 / mi)

Tried to keep HR between 125 and 140 with beeping on either end of this by the HR monitor. Elevation gain of 772 feet. Felt good and definitely had to pick it up on the downhill running to keep HR high. Good workout.

Followed this with 20 minutes of crossfit. 5 rounds of
10 handstand pushups
25 situps
10 burpees
25 kettle bell swings
20 lunges with weights.

Saturday Sep 6, 2014 #

Long Run 2 [3] 13.1 mi ( / mi)

First hour was 6.4 miles at 9:17 per mile and 511 feet elevation gain. I know it was supposed to be flat but I was running in a spot that was new. Sorry.

SEcond hour was back on the same course 6.7 miles at 8:56 per mile with a net gain of 67 feet.

Good stretch after.

Friday Sep 5, 2014 #

Super Slow Run 45 [3] 4.5 mi (10 / mi)

Focused hard on running at 4 steps to each one breath with super small steps/shuffle. This was actually "hard" because I wasn't used to it and I was tired at the end of this pace. Good workout and practice. Kept HR below 130.

Thursday Sep 4, 2014 #

Walking 1:00 [4] 4.2 mi (14 / mi)

Walking on Treadmill all at 4.2 mph
15 minutes at 10 %
15 mintes at 11%
15 minutes at 12%
10 minutes at 13%
5 min cooldown

Wednesday Sep 3, 2014 #

Recovery Run 45 [3] 4.8 mi (9 / mi)

Easy Recovery Run with 4X15 strides and form drills.

Tuesday Sep 2, 2014 #

flat tempo run 50 [4] 6.0 mi (8 / mi)

15 minutes warmup
4 stries
20 X 7:00 minutes per mile
15 minute acttive recovery

Followed strategy of active recovery and man even when you drop down to 9:00 per mile your HR still stays quite high if you dont' stop at all. This is sneaky hard, but good.

Monday Sep 1, 2014 #

yoga 40 [2]

40 minutes of P90X yoga

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