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Training Log Archive: prthiessen

In the 30 days ending Jun 30, 2018:

	activity	#	time	miles		km		+m
	Long Run	7	18:34:00	87.15	(12:47)	140.26	(7:57)
	Easy	18	15:00:48	93.9	(9:36)	151.12	(5:58)
	Walking	9	9:09:00	29.65		47.72
	bike	6	4:20:00	62.4	(4:10)	100.42	(2:35)
	Fatlek	3	3:07:00	17.9	(10:27)	28.81	(6:29)
	Weights	7	2:10:00
	Intervals	1	1:07:00	7.7	(8:42)	12.39	(5:24)
	Hill Tempo	1	1:06:00	6.3	(10:29)	10.14	(6:31)
	flat tempo run	1	1:03:00	7.4	(8:31)	11.91	(5:17)
	Hill Intervals	1	1:00:00	5.45	(11:01)	8.77	(6:50)
	exercises	1	20:00
	Total	30	56:56:48	317.85		511.53
averages - weight:164.7lbs

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Saturday Jun 30, 2018 #

Long Run 2:00:00 [3] 9.4 mi (12:46 / mi)

Easy around N. Table. Not much in the legs but felt fine, jus the heat catching up to me.

Friday Jun 29, 2018 #

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

Bike to and from work.

Walking 1:00:00 [3] 4.3 mi (13:57 / mi)

AT lunch in the heat with a pack. Walked fast up all the hills and ran ultra pace down the hills and flats.

Thursday Jun 28, 2018 #

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

Bike to and from work.

Hill Intervals 1:00:00 [3] 5.45 mi (11:01 / mi)

Due to scheduling, did not have access to a TM. Did 15 min wu and cd.

Did hill intervals in the Heat!

10 X 1:30 uphill with easy jog down and 30 seconds recovery at the bottom. Hope this suffices.

Weights 20:00 [3]

Weights in the evening, not pretty but getting it done.

Wednesday Jun 27, 2018 #

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

Bike to and from work.

Easy 1:00:00 [3] 6.2 mi (9:41 / mi)

Easy run on a hot, hot day at lunch, flat trails.

Tuesday Jun 26, 2018 #

bike 55:00 [3] 10.4 mi (5:17 / mi)

Bike to and from work.

flat tempo run 1:03:00 [3] 7.4 mi (8:31 / mi)

15 min wu and cd. 4 miles in 30 minutes for tempo run with some decent hills, laps were: 7:15, 7:20, 7:16, 750 (most uphill).

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

Easy to and from gym for weights in the evening.

Weights 20:00 [3]

Medium weights, mostly legs.

Monday Jun 25, 2018 #

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

TM walking in the evening with a light pack, uphill mostly.

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

Very easy in the evening pushing the jogging stroller.

Sunday Jun 24, 2018 #

Easy 1:17:00 [3] 7.4 mi (10:24 / mi)

Easy after driving home from Kansas. Legs were SLOW! Oh well.

Saturday Jun 23, 2018 #

Long Run 1:59:00 [3] 14.4 mi (8:16 / mi)

In Kansas in about 85 degree weather with humidity. Super flat but maintained a pretty steady 8:35 for most of it. I think the heat pretty much counteracted any lower altitude advantage.

Friday Jun 22, 2018 #

Walking 30:00 [3] 2.25 mi (13:20 / mi)

TM walking uphill at 4.2 up to 12%.

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

Running easy after TM walking uphill.

Thursday Jun 21, 2018 #

Easy 1:10:00 [3] 6.3 mi (11:07 / mi)

Easy trail running at sunrise on solstice!

bike 5:00 [3] 10.4 mi (29 / mi)

Bike to and from work.

Easy 51:00 [3] 5.4 mi (9:27 / mi)

Easy miles at lunch. Gorgeous day!

Weights 20:00 [3]

Weights at gym after riding bike home from work.

Wednesday Jun 20, 2018 #

Fatlek 1:17:00 [3] 6.7 mi (11:30 / mi)

30 min easy on trails at N. Table.

same out and back course, ran hard 4 X 500, with 2 min rest between.

25 minutes cooldown is all I had time for.

Gorgeous day!

Easy 56:00 [3] 5.7 mi (9:49 / mi)

Easy miles at lunch.

Tuesday Jun 19, 2018 #

Hill Tempo 1:06:00 [3] 6.3 mi (10:29 / mi)

Early morning trail run at N table with some good gusto.

Easy 59:00 [3] 6.0 mi (9:50 / mi)
weight:165.2lbs

Easy lunch run on flattish trails.

Easy 40:00 [3] 4.0 mi (10:00 / mi)

Easy miles in the evening before and after weights.

Weights 20:00 [3]

Medium weights at gym in the evening. Pretty tired.

Monday Jun 18, 2018 #

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

All I had time for, plus muscles were decently sore.

Sunday Jun 17, 2018 #

Walking 15:00 [3] 1.0 mi (15:00 / mi)

Walking before and after weightlifting.

Weights 20:00 [3]

Heavy, hard weights.

Walking 4:00:00 [3] 9.5 mi (25:16 / mi)

Hiked up James Peak near St.Mary's Glacier with my buddy for Father's Day. Super easy hike and some good views on the way up. Good spot to get altitude close to Denver.

Saturday Jun 16, 2018 #

Easy 44:00 [3] 4.0 mi (11:00 / mi)

Easy in the evening to loosen up while the kids are gone.

Long Run 5:58:00 [3] 14.5 mi (24:41 / mi)

Hiked up Long's Peak. 3 hours up and then slower than I wanted going down given the people and exposure. I had never done it before and see it all the way to work so I had to stand on top. That peak is not easy. I'm not much of a mountaineer but there was some good exposure. I ran when I could and hiked hard. Only 5100 feet of gain but good effort.

Friday Jun 15, 2018 #

Long Run 35:00 [3] 2.25 mi (15:33 / mi)

TM hiking before work uphill decently hard with a pack.

Easy 43:00 [3] 4.0 mi (10:45 / mi)

Easy trail run in the evening while the kids are gone at NTM.

Thursday Jun 14, 2018 #

Fatlek 1:00:00 [3] 5.1 mi (11:46 / mi)

Super hot lunch run in the mid to upper 90s, all very hill with random fartleks both up and downhill.

Wednesday Jun 13, 2018 #

Easy 38:00 [3] 4.2 mi (9:03 / mi)
weight:164lbs

Hit the snooze too long to get in the full 45, darn, but my morning weight is down 3-4 pounds which I am pumped about.

Tuesday Jun 12, 2018 #

Weights 15:00 [3]

Light weights at home while the kids sleep and Molly works.

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

15 min easy wu and cd. Then 4 X 345 at tempo pace since I didn't have GPS with 1 min recovery between. Felt good and fluid.

Monday Jun 11, 2018 #

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

Flat walking in the noon heat, really felt yesterday's effort.

Sunday Jun 10, 2018 #

Long Run 1:57:00 [3] 9.6 mi (12:11 / mi)

Middle of the day heat run with pack at N. Table Mountain. Really slow but I feel like my slowly but surely I am able to run when I would have been walking previously. It is almost like I have a lower granny gear is the best way I can describe it. Definitely a good thing.

Walking 10:00 [3] 0.7 mi (14:17 / mi)

Uphill TM walking before weightlighting.

Walking 20:00 [3]

The way my schedule worked I actually lifted weights before the long run which was not normal but it was a good way to stress the legs along with the heat.

Saturday Jun 9, 2018 #

Easy 48 [3] 5.0 mi (10 / mi)

Easy miles in the hot hot sun.

Friday Jun 8, 2018 #

Long Run 1:40:00 [3] 9.0 mi (11:07 / mi)

In Vail at Molly's conference so had to take advantage. Mostly running hiking up the mountain and running decently hard back down.

exercises 20:00 [3]

squats, lungest, pushups, toe touches and others.

Thursday Jun 7, 2018 #

Easy 1:00:00 [3] 6.1 mi (9:50 / mi)
weight:164.8lbs

Very hot at lunch run on flat trails. In the last 20 did 4X 45 long, fastish strides.

Wednesday Jun 6, 2018 #

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

Easy TM miles while the kids at YMCA childcare because nanny sick, ugh!!

Tuesday Jun 5, 2018 #

Walking 15:00 [3] 1.0 mi (15:00 / mi)

Easy before and after weights in the evening.

Weights 15:00 [3]

Weights in the evening.

Intervals 1:07:00 [3] 7.7 mi (8:42 / mi)

TM - hot in the garage, probably in the 80s. 15 min wu and 10 cd. 9X 2:00 hills with 3 min recovery, 3 X 725 at 4%, 3X 755 at 6%, and 3X 825 at 8% (by far the hardest). Really tough but good workout.

Monday Jun 4, 2018 #

Easy 53:00 [3] 5.0 mi (10:36 / mi)

Easy trail run at N. Table.

Walking 15:00 [3] 1.0 mi (15:00 / mi)

Easy flat walking on TM after easy run waiting for kids to get home.

Sunday Jun 3, 2018 #

Easy 24:00 [3] 2.0 mi (12:00 / mi)

Easy with the jogging stroller while Ben rode bike.

Walking 54:00 [3] 3.8 mi (14:13 / mi)

TM walking all with a pack. 4.2 at 7.5% for first 30 minutes, then flat and relatively fast after that.

Saturday Jun 2, 2018 #

Long Run 1:50:00 [3] 12.4 mi (8:52 / mi)

Session 1 on the TM while kids in childcare at Y (Molly working). first hour was mostly at 9:15 per mile. Second hour was slowing speeding up to where the last mile was 710 per mile. Legs feel good.

Long Run 1:15:00 [3] 7.6 mi (9:52 / mi)

Session #2 on the TM while the kids nap. Almost all running but 5 min of flat walking.

Long Run 1:20:00 [3] 8.0 mi (10:00 / mi)

Session # 3 in the evening. 4 miles slow on the roads then 4 miles of trail running at N. Table Mountain. Then to the brewery!

Friday Jun 1, 2018 #

Easy 1:00:00 [3] 6.4 mi (9:22 / mi)

Easy miles mostly on flat trail Croke Ditch trail at lunch in the 89 degree heat.

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

Bike to and from work.

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