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Training Log Archive: prthiessen

In the 30 days ending Nov 30, 2018:

activity	#	time	miles		km		+m
Easy	19	19:27:00	123.7	(9:26)	199.08	(5:52)
exercises	15	4:56:00
Walking	5	3:24:15	13.5	(15:08)	21.73	(9:24)
Progression Run	2	3:02:00	23.2	(7:51)	37.34	(4:52)
Hill Intervals	3	2:34:00	16.2	(9:30)	26.07	(5:54)
Weights	6	2:02:00
bike	2	1:40:00	22.8	(4:23)	36.69	(2:44)
Long Run	1	1:30:00	9.35	(9:38)	15.05	(5:59)
Hill Tempo	1	1:09:00	8.0	(8:37)	12.88	(5:22)
Fatlek	1	1:05:00	7.0	(9:17)	11.27	(5:46)
flat tempo run	2	53:40	6.6	(8:08)	10.62	(5:03)
Total	29	41:42:55	230.35		370.71

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Friday Nov 30, 2018 #

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

easy flat croke ditch trail at lunch

Thursday Nov 29, 2018 #

Hill Tempo 1:09:00 [3] 8.0 mi (8:37 / mi)

753 feet of gain. Good effort on the ups during the first half, hard on the downs the second half,

Wednesday Nov 28, 2018 #

Easy 1:01:00 [3] 6.5 mi (9:23 / mi)

Easy flat miles on Croke Ditch trail at lunch.

exercises 20:00 [3]

toe touches, squats, pushups, lunges, planks, one-legged squats and deadlifts while Ben is at karate.

Tuesday Nov 27, 2018 #

Fatlek 1:05:00 [3] 7.0 mi (9:17 / mi)

Easy for 50 minutes on rolling streets. Then 8 X 1 min hard strides, with 1 min easy between. Pretty good and worked at the end.

exercises 15:00 [3]

Monday Nov 26, 2018 #

Easy 57:00 [3] 6.0 mi (9:30 / mi)

Flat trail running on Croke ditch trail at lunch.

exercises 20:00 [3]

Sunday Nov 25, 2018 #

exercises 25:00 [3]

toe touches, squats, lunges, pushups, planks, hip exercises, wall squats,

Easy 1:07:00 [3] 7.3 mi (9:11 / mi)

Easy with 4 X 1 min strides at end with uphill and downhill segments.

Walking 12:15 [3] 1.0 mi (12:15 / mi)

Tm flat fast walking until Sean woke up

Saturday Nov 24, 2018 #

Long Run 1:30:00 [3] 9.35 mi (9:38 / mi)

TM with a light race weight pack. Mixed in all kind of roller hills, ups and downs, and all kinds of speeds, but mostly at 6.6 per hour. Good workout but not crazy hard.

Walking 1:14:00 [3] 4.0 mi (18:30 / mi)

Tm walking in the evening, no energy to run

Friday Nov 23, 2018 #

Weights 5:00 [3]

Super short session at end of walking.

Walking 1:20:00 [3] 5.5 mi (14:33 / mi)

30 min of 4 mph at 10% with about a 10 lb pack, then 30 minutes with no pack of 4.2 mph at 10%, then the last 20 of flat fast at 5.1 all on a TM.

Easy 25:00 [3] 2.2 mi (11:22 / mi)

Easy with jogging stroller

exercises 20:00 [3]

Thursday Nov 22, 2018 #

Easy 38:00 [3] 3.1 mi (12:15 / mi)

Turkey trot with ben

Easy 13:00 [3] 1.2 mi (10:50 / mi)

We and cd to y

flat tempo run 19:40 [3] 3.1 mi (6:21 / mi)

Long story but had to do a tm 5k, ran 1940, pumped with the time!! Sub 6 last half
Mile

Wednesday Nov 21, 2018 #

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

Easy miles on Croke Ditch trail at lunch on a gorgeous day.

exercises 20:00 [3]

Tuesday Nov 20, 2018 #

Hill Intervals 5.0 mi ( / mi)

5 min wu and 10 min cd. 835 increasing 1% every 2 minutes to 7%. Then 805 increasing 1% every two minutes to 6%.

Weights

Weights at the YMCA

exercises

Monday Nov 19, 2018 #

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

Easy flat trail miles at lunch on Croke Ditch trail.

exercises 20:00 [3]

While Ben was at karate.

Sunday Nov 18, 2018 #

Easy 1:06:00 [3] 6.6 mi (10:00 / mi)

Easy miles on sore legs, flat, sloppy and icy.

Walking 1.5 mi ( / mi)

TM uphill and flat fast walking -snagging a few extra miles.

Weights 20:00 [3]

Light weights

Saturday Nov 17, 2018 #

exercises 40:00 [3]

No weights, lunges, squats, planks, pushups, toe touch, hip mobilty video while the kids watch cartoons. In two intervals in morning and evening.

Progression Run 1:32:00 [3] 11.8 mi (7:48 / mi)

Tm first hour was 7.3 miles. Next hAlf hour was 710 per mile down to 610 per mile at end. Legs good, done after exercises

Friday Nov 16, 2018 #

bike 50:00 [3] 11.4 mi (4:23 / mi)

To and from work.

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

Flat easy trails at lunch on Croke ditch.

Thursday Nov 15, 2018 #

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

Easy hill running with 4 X 1 min HARD uphill and easy downhill.

Wednesday Nov 14, 2018 #

exercises 6:00 [3]

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

Easy at lunch on flat sloppy trails.

Weights 27:00 [3]

Light weights during karate

Tuesday Nov 13, 2018 #

flat tempo run 34:00 [3] 3.5 mi (9:43 / mi)

10 min wu and cd.

Workout was 2 miles on wet, snowy dirt track in 13:30 even with both miles at 6:45. Felt good- all time allowed with work and family.

Monday Nov 12, 2018 #

Weights 26:00 [3]

Light weights while Ben is at karate

Sunday Nov 11, 2018 #

exercises 25:00 [3]

4 sets of 15 toe touches, 25 squats, 20 lunges with hands above head, 10 pushups.

then a 5 min hip mobility and strength workout called myrtle

Walking 12:00 [3] 1.0 mi (12:00 / mi)

Fast TM walking.

Progression Run 1:30:00 [3] 11.4 mi (7:54 / mi)

All on TM - first 60 minutes I slowly worked my way up from 6.0 mph to 8.0 mph. Until about 7.5, I was mixing in 1.5% hills and then 1.5% downhills.

The last 30 minutes I ran 7:08 or faster and progressed to where the last two minutes I was at 6:30 per mile.

Good mental workout as all of this was after all of the other exercises.

Saturday Nov 10, 2018 #

exercises 20:00 [3]

Walking 26:00 [3] 2.0 mi (13:00 / mi)

Early AM TM walking 1 mile uphill and 1 mile fast

Easy 56:00 [3] 7.0 mi (8:00 / mi)

TM miles mostly at 810 per mile while kids nap.

Easy 19:00 [3] 1.8 mi (10:33 / mi)

Easy road mile while kids watch a show before naps.

Weights 20:00 [3]

Friday Nov 9, 2018 #

Easy 54:00 [3] 6.0 mi (9:00 / mi)

Easy on Croke Ditch trail at lunch.

Thursday Nov 8, 2018 #

Hill Intervals 57:00 [3] 6.0 mi (9:30 / mi)

7 min wu and 14 min cd. Workout was 13 X about 1:20 uphill with easy down the same hill. I just can't do the TM workouts right now with my schedule because I don't have one close to work. Doing the best I can.

Wednesday Nov 7, 2018 #

exercises 15:00 [3]

Weights 24:00 [3]

Easy 58:00 [3] 6.2 mi (9:21 / mi)

Easy flat crime ditch trail at lumch

Tuesday Nov 6, 2018 #

Easy 58:00 [3] 6.2 mi (9:21 / mi)

Easy except for 4 X 1:00 minutes fast at 600 per mile with 1 minute rest in the second half.

Monday Nov 5, 2018 #

Easy 56:00 [3] 6.1 mi (9:11 / mi)

Easy flat miles on Croke Ditch.

exercises 20:00 [3]

While Ben was at karate.

Sunday Nov 4, 2018 #

exercises 20:00 [3]

Mostly while holding Sean :)

Easy 1:17:00 [3] 9.0 mi (8:33 / mi)

TM a bunch of different speeds including some walking. Mostly around 8 per mile but up to 715 and down to walking fast at 4.7 mph. Felt good. Fitting in the miles.

Easy 24:00 [3] 2.2 mi (10:54 / mi)

Easy to and from grocery store with jogging stroller with Ben on bike

Saturday Nov 3, 2018 #

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

Easy with the jogging stroller on my 40th!

exercises 10:00 [3]

Easy 20:00 [3] 2.0 mi (10:00 / mi)

Easy with some drills at the end

Easy 45:00 [3] 4.8 mi (9:22 / mi)

round three of the day of getting in the miles

Friday Nov 2, 2018 #

Easy 58:00 [3] 6.4 mi (9:04 / mi)

Easy miles at lunch.

Thursday Nov 1, 2018 #

bike 50:00 [3] 11.4 mi (4:23 / mi)

Bike to and from work.

Hill Intervals 52:00 [3] 5.2 mi (10:00 / mi)

Couldn't get to the TM so I did 10 min wu and cd than 12 X 1:30 uphill sprints pretty hard with easy downhills. Pretty steep hill and ran pretty hard so it was a good effort.

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