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Training Log Archive: prthiessen

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Easy12 8:11:00 57.8(8:30) 93.02(5:17)
  Long Run3 6:24:00 34.2(11:14) 55.04(6:59)
  Intervals4 4:02:00 32.5(7:27) 52.3(4:38)
  flat tempo run2 2:00:00 14.8(8:06) 23.82(5:02)
  Walking2 1:26:00 5.7(15:05) 9.17(9:23)
  Hills1 1:05:00 6.0(10:50) 9.66(6:44)
  Weights2 45:00
  ERG1 30:00
  bike 1 2:00 26.0(5) 41.84(3)
  Total26 24:25:00 177.0 284.85

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Friday Sep 30, 2016 #

bike 2:00 [3] 26.0 mi (5 / mi)

Bike to and from work.

Thursday Sep 29, 2016 #

Easy 55:00 [3] 6.0 mi (9:10 / mi)

Relatively easy spin with 4X30 second strides.

Wednesday Sep 28, 2016 #

Intervals 7:00 [3] 8.0 mi (52 / mi)

10 min wu and cd. 4 X 1 mile at 636,702, 700, 650 with 2 min recovery. Then 4X30 with 2 min recovery. Felt pleased with the mile times.

Tuesday Sep 27, 2016 #

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

Easy spins around Cheeseman.

Sunday Sep 25, 2016 #

Weights 25:00 [3]

25 min of exercises and weights.

Easy 30:00 [3] 2.5 mi (12:00 / mi)

10 min easy jog with dog and then 20 min on TM at 4.2 at 10%.

Saturday Sep 24, 2016 #

Easy 1:00:00 [3] 4.5 mi (13:20 / mi)

Easy trail run by CB with 5 X 20 second strides at the end.

Friday Sep 23, 2016 #

Easy 2:00 [3] 8.0 mi (15 / mi)

Easy trail run through the snow up to Green Lake again. Just so different from yesterday. This was full winter gear mode and yesterday was shirtless. Those are the Rockies.

Thursday Sep 22, 2016 #

Intervals 1:30:00 [3] 7.0 mi (12:51 / mi)

7 miles of trail running off of Gothic Road up Deer Creek Trail with 8X 2:00 hard intervals up with 1 min recovery. Hard downhill. Really feeling the efforts earlier in the week and wanted to see more than normal hill intervals permit.

Wednesday Sep 21, 2016 #

Long Run 2:00:00 [3] 11.0 mi (10:55 / mi)

Crested Butte trail running up to Green Lake. Just fantastic. Pretty mild effort up with hard effort down.

Tuesday Sep 20, 2016 #

Easy 30:00 [3] 3.0 mi (10:00 / mi)

Easy trail running near Crested Butte with 6 X 20 second strides. Just didn't have time for more with the travel.

Monday Sep 19, 2016 #

Intervals 1:35:00 [3] 12.0 mi (7:55 / mi)

Easy wu and cd in Grand Junction - hot in the 90s. Then 3 X 3:00 with 3 min recovery at about 6:30 pace. Then 7 1/2 miles at 6:30 pace or faster with 3 min rest. Then 1 mile at 6:12. I was whipped but felt good to get in such a tough workout after missing my long run. We are on vacation and I just missed it with the travel. Darn!

Saturday Sep 17, 2016 #

Walking 21:00 [3] 1.2 mi (17:30 / mi)

Double bob stroller walk up N. Table with two kids fast.

Wednesday Sep 14, 2016 #

Easy 47:00 [3] 5.0 mi (9:24 / mi)

Easy two laps around Cheesman with form drills and strides at the end.

Tuesday Sep 13, 2016 #

flat tempo run 1:00:00 [3] 7.8 mi (7:42 / mi)

TM - 5 min wu and then 55 minutes at 7:40 down to 6:30 for the last 5 minutes or so. Tough workout given late evening time of day but got it done.

Monday Sep 12, 2016 #

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

Just too nice outside not to run. Easy.

Sunday Sep 11, 2016 #

Long Run 2:48:00 [3] 12.2 mi (13:46 / mi)

White Ranch long run with 3000 foot of gain. Pretty chill, beautiful day.

Saturday Sep 10, 2016 #

Long Run 1:36:00 [3] 11.0 mi (8:44 / mi)

Long run in KC. Easy for the first hour and then 750, 747, 722, 755 for a half hour.

Friday Sep 9, 2016 #

Easy 47:00 [3] 5.4 mi (8:42 / mi)

Easy two laps around Cheesman on a great day.

Thursday Sep 8, 2016 #

Hills 1:05:00 [3] 6.0 mi (10:50 / mi)

15 min wu and cd. Then at N. Table Mt 10X 2min uphill with 30 sec rest at top then hard downhill and 1 min rest at bottom.

Weights 20:00 [3]

ERG wu and then weights.

Wednesday Sep 7, 2016 #

Easy 47:00 [3] 5.4 mi (8:42 / mi)

Easy two laps around Cheesman with strides and form drills.

Tuesday Sep 6, 2016 #

flat tempo run 1:00:00 [3] 7.0 mi (8:34 / mi)

15 min wu and cd. Then 30:00 at 7:05 per mile.

Monday Sep 5, 2016 #

Easy 15:00 [3] 1.5 mi (10:00 / mi)

Easy shakeout after drive from KC.

Sunday Sep 4, 2016 #

Walking 1:05:00 [3] 4.5 mi (14:27 / mi)

TM walking most 4.2 mph at 10% with running pack on.

Saturday Sep 3, 2016 #

Easy 45:00 [3] 5.0 mi (9:00 / mi)

Easy run in KC with strides and form drills.

Friday Sep 2, 2016 #

Easy 1:08:00 [3] 7.0 mi (9:43 / mi)

Really dead legs run in KC after drive.

Thursday Sep 1, 2016 #

ERG 30:00 [3]

10 min rowing and then 20 minutes moderate weightlifting.

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