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Training Log Archive: prthiessen

In the 30 days ending Jun 30, 2017:

activity

time

miles

Long Run

15:12:36

64.6

(14:08)

103.96

(8:47)

Easy

9:03:00

43.0

(12:38)

69.2

(7:51)

bike

8:00:00

105.0

(4:34)

168.98

(2:50)

flat tempo run

4:05:00

30.8

(7:57)

49.57

(4:57)

Walking

3:40:00

15.6

(14:06)

25.1

(8:46)

Hill Intervals

1:50:00

10.6

(10:23)

17.06

(6:27)

exercises

1:20:00

Intervals

50:00

5.75

(8:42)

9.25

(5:24)

Weights

20:00

ERG

15:00

Total

44:35:36

275.35

443.13

6:47

0:00

» now

Friday Jun 30, 2017 #

bike 2:00:00 [3] 26.2 mi (4:35 / mi)

Bike to and from work. Great weather!

Thursday Jun 29, 2017 #

Intervals 50:00 [3] 5.75 mi (8:42 / mi)

Still feeling right knee a bit so I did on TM with no downhill to take some of the impact out of it. 10 min wu. Then 10 X 2 min uphill intervals with 2:00 easy of 830 flat in between. Most were at 800 at 5% up to 7% on the last one. Pretty worked at the end.

Weights 20:00 [3]

20 min of medium weights at the gym.

Walking 20:00 [3] 1.2 mi (16:40 / mi)

Walk/run to gym for weights.

Wednesday Jun 28, 2017 #

bike 2:00:00 [3] 26.2 mi (4:35 / mi)

Bike to work day!

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

Easy flat fast walking at lunch letting the knee recover.

Tuesday Jun 27, 2017 #

flat tempo run 1:00:00 [3] 7.5 mi (8:00 / mi)

15 min wu and cd. 2X 2 miles at 14:07 (700 and 707) then 300 easy and then 2M at 13:45 (650 and 655). Right knee had just a bit of pain. Nothing bad but will take it easy tomorrow and skip the hard downhill work.

Monday Jun 26, 2017 #

Walking 50:00 [3] 3.0 mi (16:40 / mi)

Flat fast walking at lunch in the heat.

Sunday Jun 25, 2017 #

Long Run 3:00:00 [3] 13.0 mi (13:51 / mi)

White Ranch, 3000 feet of gain. 50 min easy. Then 40 min uphill pretty hard. 10 min downhill pretty hard but then felt some knee pain, so stopped the harder downhill. Kept running for the remaining time and knee wasn't really an issue. Taking tomorrow off from running and hopefully it will be fine.

Saturday Jun 24, 2017 #

exercises 25:00 [3]

Cardio exercise video

Easy 1:20:00 [3] 6.8 mi (11:46 / mi)

Easy trail run at N. Table.

Friday Jun 23, 2017 #

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

Pretty easy lap around City Park with 4X 1 min strides at end.

Thursday Jun 22, 2017 #

ERG 15:00 [3]

At lunch.

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

TM walking at 6%. Didn't have more for some reason.

Wednesday Jun 21, 2017 #

Easy 45:00 [3] 3.5 mi (12:51 / mi)

Easy trail run at N. Table.

Tuesday Jun 20, 2017 #

flat tempo run 1:05:00 [3] 8.5 mi (7:39 / mi)

15 min wu and cd. 30 minute flat tempo. Finished 4 miles in 29:20 for 720 avg pace, miles were 708, 740, 720, 712. Heat at lunch and just couldn't go faster. I think the legs were still tired form weekend effort (excuses, I know).

Monday Jun 19, 2017 #

Easy 1:35:00 [3] 5.0 mi (19:00 / mi)

Easy hike/run on the east side of Buena vista. 1800 feet of gain.

Sunday Jun 18, 2017 #

Long Run 3:50:00 [3] 13.5 mi (17:02 / mi)

Up to 12500 on mt Princeton. Turned back by snow, forgot traction almost 4000 ft of gain. Grt Father's Day run!

exercises 20:00 [3]

A whole bunch of squats, lunges and other leg exercises while watching the Rockies game with Ben.

Saturday Jun 17, 2017 #

Long Run 1:35:00 [3] 5.9 mi (16:06 / mi)

Buena Vista up Midland Hill easy of town 1800 feet of gain in the heat of the day.

exercises 15:00 [3] 0.0 mi

Mixed cardio exercises.

Friday Jun 16, 2017 #

Easy 1:35:00 [3] 6.4 mi (14:51 / mi)

Up the Beaver Creek ski slope trail while Molly was at a conference. Gorgeous!

Thursday Jun 15, 2017 #

Easy 55:00 [3] 3.5 mi (15:43 / mi)

Easy trail run up Beaver Creek ski slope.

Wednesday Jun 14, 2017 #

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

12 min wh and cd. Workout was 10x2 min uphill with 30 rest at top then down hard and 1 min rest at bottom. It was just too nice to do tm workout

Tuesday Jun 13, 2017 #

flat tempo run 1:00:00 [3] 6.8 mi (8:49 / mi)

Easy around city park

Monday Jun 12, 2017 #

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

10 min wu and cd, 6 miles at 45:36 or 7:36 per mile. It was hot and I really had to concentrate to run this fast. Felt like quitting but powered through. This was all I had time for. Work is crazy, should be better in 2 weeks.

Sunday Jun 11, 2017 #

exercises 20:00 [3]

Pilates Yoga video with Ben.

Easy 40:00 [3] 3.0 mi (13:20 / mi)

Easy 3 with jogging stroller.

Saturday Jun 10, 2017 #

Hill Intervals 50:00 [3] 6.1 mi (8:12 / mi)

TM easy except for 8X 1 min at 8:00 at 6% with 3 min easy between. Felt fine, all I had time for though with Molly out of town.

Friday Jun 9, 2017 #

bike 1:00:00 [3] 13.1 mi (4:35 / mi)

Bike home from work.

Thursday Jun 8, 2017 #

bike 1:00:00 [3] 13.1 mi (4:35 / mi)

Bike home from work.

Wednesday Jun 7, 2017 #

bike 1:00:00 [3] 13.2 mi (4:33 / mi)

Bike home from work.

Easy 36:00 [3] 4.3 mi (8:22 / mi)

Easy run, still quite sore, 4X45 second strides.

Tuesday Jun 6, 2017 #

bike 1:00:00 [3] 13.2 mi (4:33 / mi)

Bike home from work.

Monday Jun 5, 2017 #

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

Walking to and from bus to work, and 1.5 miles in the evening. Very sore.

Saturday Jun 3, 2017 #

Long Run 6:47:36 [3] 32.2 mi (12:40 / mi)

Dirty Thirty - 87th place. I really gave it my all to try and beat my best time at this race from 2011 (6:29). I didn't make it but I think the course may be longer by a mile. Never sat down, never rested, stayed hydrated and fueled. Quads were blown at the end but I was able to run downhill the whole time. After mile 17, no one passed me and I passed a bunch. I do not believe I could have done anything to go faster (other than train harder :). Pleased.

Friday Jun 2, 2017 #

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

Easy running with 4 X 1:00 strides.

Thursday Jun 1, 2017 #

Walking 30:00 [3] 2.8 mi (10:43 / mi)

TM walking mostly flat.

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