Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: prthiessen

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Long Run4 28:40:10 61.5(27:58) 98.97(17:23)
  Walking13 7:37:00 29.9(15:17) 48.12(9:30)
  Easy8 6:01:30 39.06(9:15) 62.86(5:45)
  flat tempo run4 3:59:05 31.3(7:38) 50.37(4:45)
  yoga5 2:55:00 6.72 10.81
  bike 1 2:00:00
  ERG6 1:39:00
  Weights5 1:35:00
  Fatlek1 1:01:00 7.0(8:43) 11.27(5:25)
  Intervals1 1:00:00 5.5(10:55) 8.85(6:47)
  Hill Intervals1 55:00 6.25(8:48) 10.06(5:28)
  Hill Progression Run on TM1 53:00 6.25(8:29) 10.06(5:16)
  Cutdown Workout1 25:00
  Total28 58:40:45 193.48 311.37

«»
24:25
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Apr 30, 2016 #

Weights 25:00 [3]

Mixed weights

Easy 30:00 [3] 3.66 mi (8:12 / mi)

TM with 4 strides at the end.

Walking 35:00 [3] 2.6 mi (13:28 / mi)

TM walking 4.2 at 10%, mostly.

Friday Apr 29, 2016 #

ERG 25:00 [3]

6226 meters averaging 2:00.4 per 500 meters

Walking 40:00 [3] 2.5 mi (16:00 / mi)

TM walking 8.5% at 4.2

Thursday Apr 28, 2016 #

Fatlek 1:01:00 [3] 7.0 mi (8:43 / mi)

15 min wu and cd. Then minute on minute off on road and trails, more flat than rolling unfortunately. Pretty good pace on the harder intervals but didn't have GPS.

Walking 35:00 [3] 2.4 mi (14:35 / mi)

TM walking at 4.2 at 10%.

Wednesday Apr 27, 2016 #

Easy 50:00 [3] 6.0 mi (8:20 / mi)

Easyish.

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

Tuesday Apr 26, 2016 #

Hill Intervals 55:00 [3] 6.25 mi (8:48 / mi)

WU outside. TM at 8:35 at 6% for 6:00 minutes with 2:00 rest at flat and 5 intervals. On the 5th interval I slowly sped it up down to 8:00 by the end. Very well calibrated for difficulty.

Monday Apr 25, 2016 #

ERG 24:00 [3]

2:06.4 per 500 meters.

yoga 30:00 [3]

Sunday Apr 24, 2016 #

Long Run 2:40:00 [3] 12.0 mi (13:20 / mi)

Mt Falcon X 2 about 4,000 feet of gain. Ran almost the entire way.

Saturday Apr 23, 2016 #

Easy 45:00 [3] 4.5 mi (10:00 / mi)

Could only fit in this shorty run.

Friday Apr 22, 2016 #

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

Relatively easy TM at 4.2 and 9%. Pretty sore from prior day.

Thursday Apr 21, 2016 #

bike 2:00:00 [3]

Bike 13 miles to and from work.

Hill Progression Run on TM 53:00 [3] 6.25 mi (8:29 / mi)

TM progression run. 5 min WU. Then all at 8:30 raise incline 1% ever 2:00. First interval was up to 7%, then down to flat. Second interval was up to 7%, then down to flat. Third interval I made it all the way to 8% at a bit of a faster pace for 2:00. Really whipped. The old guy on the elliptical next to me said "You make that look easy". Felt pretty good about that.

Wednesday Apr 20, 2016 #

yoga 1:00:00 [3] 6.72 mi (8:56 / mi)

Easy run around City Park mostly on road or pavement.

Walking 35:00 [3] 2.3 mi (15:13 / mi)

TM walking mostly at 9%.

Tuesday Apr 19, 2016 #

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

Evening TM walking with 10 lbs in pack mostly at 7%

flat tempo run 1:00:00 [3] 8.0 mi (7:30 / mi)

5 min wu and cd. Then tempo for 50 min trying to keep it at 720, splits were

727, 731, 714, 702, 707, 727, 720

GPS didn't start at very beginning and the course is a bit uphill the first half. Cherry Creek trail.

Monday Apr 18, 2016 #

Cutdown Workout 25:00 [3]

Moderate ERG effort of 5800 meters at 2:09.3 minutes per 500 meters.

yoga 25:00 [3]

Sunday Apr 17, 2016 #

Easy 1:02:00 [3] 6.5 mi (9:32 / mi)

TM while kids nap, 30 min running at 8:30 mostly, 15 min of incline walking at 4.2 mph and 10% and then 17 more minutes of running at 8:30.

Walking 40:00 [3] 2.8 mi (14:17 / mi)

TM walking with 15 lb weight vest at varying incline and paces, moderate effort.

Saturday Apr 16, 2016 #

ERG 25:00 [3]

5800 meters at 2:07.8 average

Weights 20:00 [3]

20 min of relatively light weights.

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

TM walking 4.2 mph at 10%

Friday Apr 15, 2016 #

Long Run 3:10 [3] 21.0 mi (9 / mi)

Unfortunately, with the rain and Molly's work schedule I could not fit in the road/trail/road run. However, this is all on the road commuting to work. It is a relatively slow pace with a slight net downhill but pretty good time on feet work before work.

Thursday Apr 14, 2016 #

flat tempo run 1:04:00 [3] 8.0 mi (8:00 / mi)

GPS was on the fritz so this was a flat tempo run without a watch. I did a WU and CD and then ran a course I know to be 8 miles. The middle 5.5 miles was relatively hard effort of 7:00 to 7:30, I would guess.

ERG 5:00 [3]

Warming up for weights.

Weights 15:00 [3]

After lunch run and erg, 15 minutes of mixed weights.

Tuesday Apr 12, 2016 #

flat tempo run 50:00 [3] 7.2 mi (6:57 / mi)

WU and CD some outside, then TM for bulk of workout because it was dark and I find it really hard to run at a hard tempo pace in the dark.

30:00 on TM all at 7:00 or less. The first 10 minute was at 7:00, then I slowly bumped it down such that with 8 min left I was running 6:40. For the last 6:00, I ran 6:30 or less and continued bumping it down such that the last minute was at 5:30 per mile. I was really whipped, but it was good. I think I needed a hard effort and the TM really helped wit this.

Monday Apr 11, 2016 #

yoga 30:00 [3]

Sunday Apr 10, 2016 #

Easy 35:00 [3] 3.5 mi (10:00 / mi)

Easy combo of road running and TM.

ERG 10:00 [3]

Relatively easy erg session. 2300 meters at 2:08 avg.

Weights 15:00 [3]

Relatively light weight session.

Walking 1:00:00 [3] 4.0 mi (15:00 / mi)

TM walking with variable speed and incline. Mostly at 4.0 mph and 10%, but down to 3.2 and 15% and in between.

Saturday Apr 9, 2016 #

Long Run 24:00:00 [3] 16.5 mi (1:27:16 / mi)

White Ranch trail run 2621 feet of gain. Did the first 13 miles really hard because there was a trail running group I was trying to stay ahead of. Did that in 2:14. Then ran the last 30ish minutes on flat and very easy.

Walking 25:00 [3] 1.0 mi (25:00 / mi)

Double bob jogging stroller push up N. Table with 2 kids and a dog before heading to the Mountain Toad brewery. Saw 2 rattle snakes - winter is over.

Friday Apr 8, 2016 #

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

TM walking at 4.2 at 10% down to 8% in the last 15 min.

Thursday Apr 7, 2016 #

Intervals 1:00:00 [3] 5.5 mi (10:55 / mi)

WU and CD. Then 10 X 1 min hill intervals on Ward road hill with 2 min rest. Did it early morning and tried to work really hard.

ERG 10:00 [3]

2300 meter warmup before weights at lunch.

Weights 20:00 [3]

Pretty intense heavy leg weights at lunch.

Wednesday Apr 6, 2016 #

Easy 59:30 [3] 6.9 mi (8:37 / mi)

Relatively easy run around City Park.

Tuesday Apr 5, 2016 #

flat tempo run 1:05:05 [3] 8.1 mi (8:02 / mi)

Easy first 5 minutes and buildup 15 second faster per mile every 5 minutes so long as can be sustained.

10:45 (with traffic stops)
845
835
827
816
756
737
729
709
701
643
911

Felt pretty good about the pacing but without experience and a GPS this would have been difficult. Going against the wind on the 643 made it good work or I think I could have done 630 for 5:00, hopefully.

Monday Apr 4, 2016 #

Easy 35:00 [3] 3.5 mi (10:00 / mi)

Easy lunch run, so gorgeous outside I had to go.

yoga 30:00 [3]

Sunday Apr 3, 2016 #

Long Run 1:57:00 [3] 12.0 mi (9:45 / mi)

Easy road run out on Ralston Creek Trail and back. Did this run early in the morning. It was easy enough but the miles did not seem to roll by. Never even looked at GPS to gauge speed because I knew I wasn't going fast.

Walking 22:00 [3] 1.0 mi (22:00 / mi)

hike up north table mountain with double bob stroller with both kids. 11:30 uphill (passed many hikers which is always fun with the stroller).

Saturday Apr 2, 2016 #

Easy 45:00 [3] 4.5 mi (10:00 / mi)

Easy spin on road and trails, flat.

« Earlier | Later »