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Training Log Archive: prthiessen

In the 30 days ending Apr 30, 2018:

activity

time

miles

Walking

13:50:00

66.7

(12:27)

107.34

(7:44)

Long Run

13:41:00

72.08

(11:23)

116.0

(7:05)

Easy

6:40:00

40.45

(9:53)

65.1

(6:09)

bike

2:25:00

31.2

(4:39)

50.21

(2:53)

Hill Intervals

2:14:00

10.4

(12:53)

16.74

(8:00)

flat tempo run

2:04:00

15.4

(8:03)

24.78

(5:00)

Weights

1:48:00

exercises

1:20:00

Progression Run

1:10:00

8.75

(8:00)

14.08

(4:58)

Fatlek

1:00:00

7.0

(8:34)

11.27

(5:20)

Intervals

53:00

6.5

(8:09)

10.46

(5:04)

swimming

24:00

ERG

20:00

Total

47:49:00

258.48

415.98

averages - weight:165.7lbs

3:58

0:00

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Monday Apr 30, 2018 #

Walking 1:00:00 [3] 4.2 mi (14:17 / mi)

Flat fast walking at lunch.

Sunday Apr 29, 2018 #

Easy 25:00 [3] 1.5 mi (16:40 / mi)

Easy trail running/walking with Ben at kids trail running race in the AM

Hill Intervals 1:20:00 [3] 5.0 mi (16:00 / mi)

15 min wu and cd. 8 X 2:00 hard uphill with 30 second rest at top, downhill hard, and 3 min rest at bottom. Foot feels fine.

Saturday Apr 28, 2018 #

Walking 57:00 [3] 4.25 mi (13:25 / mi)

TM walking while kids in childcare at the Y. First half hilly, second half fast and flat.

Walking 30:00 [3] 2.3 mi (13:03 / mi)

Second session while kips nap, flat fast walking to protect foot.

exercises 15:00 [3]

Exercises with light weights while kids nap.

Friday Apr 27, 2018 #

Long Run 2:00:00 [3] 10.8 mi (11:07 / mi)

Early two hours before work at N Table. Great day, one hour with my friend Davin.

Thursday Apr 26, 2018 #

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

Easy miles before work.

exercises 15:00 [3]

Wednesday Apr 25, 2018 #

flat tempo run 55:00 [3] 7.0 mi (7:51 / mi)

15 min wu and cd with strides. 24:40 X 3.5 miles. First 5k was in 21:40. The weather and conditions were perfect. First mile was 650 so I went out a touch strong. Stuggled to keep pace the last .5 miles but did okay.

exercises 20:00 [3]

Mixed calisthenics.

Walking 18:00 [3] 1.6 mi (11:15 / mi)

Walking to and from Y with a bit extra.

Weights 18:00 [3]

All machine weights to protect foot.

Tuesday Apr 24, 2018 #

Walking 1:05:00 [3] 5.0 mi (13:00 / mi)

TM walking in two sessions one in the AM and one in the evening 3.3 and 1.7. One in the AM was 4.2 at 10% and one in evening was flat fast. Still worried about foot.

Monday Apr 23, 2018 #

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

Flat fast walking outside on a nice day.

Sunday Apr 22, 2018 #

Long Run 3:58:00 [3] 18.34 mi (12:59 / mi)

Around N. Table and ran to White Ranch. Mostly running but some good hiking in hour 3 with the elevation gain at White Ranch. Foot caused no pain. Beautiful day!!

Saturday Apr 21, 2018 #

ERG 10:00 [3]

WU on the ERG at the Y.

Weights 20:00 [3]

Weights right after ERG.

Easy 17:00 [3] 2.0 mi (8:30 / mi)

Easy mile on TM flat after weights. Slight concern about right foot PF so didn't run farther.

Walking 1:00 [3] 4.05 mi (15 / mi)

TM walking uphill and flat in two sessions. Foot has very minor pain, doesn't "hurt" but want to be careful. Icing it plenty and keeping it elevated. Using lacrosse ball to roll it.

Friday Apr 20, 2018 #

Walking 50:00 [3] 3.75 mi (13:20 / mi)

TM walking pretty good uphill for the first 30 minutes, mostly 4.2 at 9%, then flat fast for last 20, all with waistpack for race.

Walking 40:00 [3] 3.2 mi (12:30 / mi)

TM flat fast walking in the evening.

Thursday Apr 19, 2018 #

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

Easy with 6 X 1:00 min surges pretty much all out. Tried to transition back to easy as best I could. Felt good, on mixed surfaces and rolling.

Wednesday Apr 18, 2018 #

Easy 1:00:00 [3] 6.5 mi (9:14 / mi)

Easy miles after a long day in the dark. Worth getting out for sure.

Tuesday Apr 17, 2018 #

bike 25:00 [3] 5.2 mi (4:48 / mi)

Bike go work.

Weights 20:00 [3]

Progression Run 1:10:00 [3] 8.75 mi (8:00 / mi)

Insanely windy so it totally jacked my splits. I did start easy and work my way to full on effort by the end of the 70 minutes. Good effort given wind.

Easy 22:00 [3] 2.25 mi (9:47 / mi)

Easy mix of walking and running on TM after progression run and before and after weights

Monday Apr 16, 2018 #

Walking 52:00 [3] 4.0 mi (13:00 / mi)

Easy flat walking outside.

bike 50:00 [3] 10.4 mi (4:48 / mi)

Bike to and from work.

Sunday Apr 15, 2018 #

Walking 1:22:00 [3] 6.0 mi (13:40 / mi)

6 miles of TM walking in two session. One in the afternoon of 4 miles with a lot of uphill and one in the evening that was flat of 2 miles. My right foot hurts on the bottom of the big toe. I wanted to be cautious and have less impact so I walked instead of ran just in case it is PF. Work is very stressful right now so hoping to turn that around to get more focus on training.

Saturday Apr 14, 2018 #

Walking 25:00 [3] 1.6 mi (15:37 / mi)

TM flat walking before weights while Molly is in CA for work.

Weights 15:00 [3]

Moderate weights.

ERG 10:00 [3]

It has been a while since I did the ERG...

Walking 45:00 [3] 3.2 mi (14:04 / mi)

TM walking while the kids nap. Didn't want to run, right foot slightly hurts so being careful with less impact. With CP50 waist pack.

Friday Apr 13, 2018 #

Long Run 3:50:00 [3] 19.34 mi (11:54 / mi)

Two laps around N. Table and change after work. Practicing with race setup for CP50 in a few weeks. Had to run to 711 to get a sandwich. Last 30 minutes was in the dark, had headlamp but was practicing without. Lets felt good throughout.

Thursday Apr 12, 2018 #

Easy 58:00 [3] 5.5 mi (10:33 / mi)

Easy miles.

exercises 20:00 [3]

Wednesday Apr 11, 2018 #

Easy 1:00:00 [3] 6.5 mi (9:14 / mi)

Easy miles in the wind. Legs sluggish from yesterday's effort. No issues though.

Walking 4:00 [3] 1.7 mi (2:21 / mi)

Easy walk to gym for swim.

swimming 12:00 [3]

500 meters.

Tuesday Apr 10, 2018 #

flat tempo run 1:09:00 [3] 8.4 mi (8:13 / mi)
weight:165lbs

5 min easy wu and cd. Then 60 min at about 745 pace in the dark so a bit harder to keep a stiff pace but did my best. Very good effort, pretty tired in the end.

Monday Apr 9, 2018 #

bike 50:00 [3] 10.4 mi (4:48 / mi)

Bike to and from work.

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

Flat easy walking at lunch.

Sunday Apr 8, 2018 #

Weights 25:00 [3]

Light weights while watching the Masters.

Easy 48:00 [3] 5.0 mi (9:36 / mi)

Easy miles on mostly trails. Legs sluggish, but fine.

Walking 14:00 [3] 1.0 mi (14:00 / mi)

Easy walking after run.

Walking 20:00 [3] 1.5 mi (13:20 / mi)

Mostly flat TM walking in the evening.

Saturday Apr 7, 2018 #

Long Run 1:55:00 [3] 9.5 mi (12:06 / mi)

Easy lap plus around N. Table on a gorgeous evening.

Friday Apr 6, 2018 #

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

Flat TM walking in the evening after a long day.

Thursday Apr 5, 2018 #

Weights 10:00 [3]

Moderate weights.

Walking 13:00 [3] 1.0 mi (13:00 / mi)

Walking wu and cd between weights.

Hill Intervals 54:00 [3] 5.4 mi (10:00 / mi)

Run to and from YMCA. On TM 8 X 1 min at 820 and 8% with 2 min easy between with the rest to add up to the rest of the time and distance.

Wednesday Apr 4, 2018 #

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

Easy trail running at lunch, flat.

Easy 15:00 [3] 1.2 mi (12:30 / mi)

Easy jog to and from gym for swim.

swimming 12:00 [3]

500

Tuesday Apr 3, 2018 #

bike 20:00 [3] 5.2 mi (3:51 / mi)

Bike to work.

Intervals 53:00 [3] 6.5 mi (8:09 / mi)

15 min wu and cd, a few strides in wu. Then 5 X .5 miles at 700,700, 650, 700, and 730 (uphill), with 1 min easy in between. Felt good. Gorgeous day for running!

Monday Apr 2, 2018 #

Walking 56:00 [3] 4.4 mi (12:44 / mi)

Flat fast walking mostly on dirt on an amazingly beautiful day!!

Walking 29:00 [3] 1.2 mi (24:10 / mi)

Bonus flat walking in the evening.

Sunday Apr 1, 2018 #

exercises 10:00 [3]
weight:166.4lbs

Long Run 1:58:00 [3] 14.1 mi (8:22 / mi)

1:01 for first 7 miles and 57 minutes for 7 miles back. Felt good, not sore. Legs were turning over but nothing crazy fast. Couldn't get under 745 per mile for second half but oh well.

Walking 34:00 [3] 2.75 mi (12:22 / mi)

TM walking mostly flat, a bit of incline.

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