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Training Log Archive: prthiessen

In the 31 days ending Jan 31, 2011:

	activity	#	time	miles		km		+m
	Long Run	6	17:43:56	84.73	(12:33)	136.36	(7:48)	6000
	skiing/snowboarding	2	3:00:35
	Recovery Run	8	2:34:03	40.0	(3:51)	64.37	(2:24)
	Hill Intervals	3	2:11:10	17.2	(7:38)	27.68	(4:44)
	flat tempo run	4	1:33:00	31.0	(3:00)	49.89	(1:52)
	P90X	5	54:37
	Walking	4	41:55	10.24	(4:06)	16.48	(2:33)
	Total	30	28:39:16	183.17		294.78		6000
averages - sleep:7.4 weight:165.5lbs

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Sunday Jan 30, 2011 #

8 AM

Long Run 3:55:00 [3] 16.66 mi (14:06 / mi)
shoes: Brooks Adrenhalin

Ran from So. Mesa Trail up to Bear Canyon, over to Green Mt. Down to Chataqua and over on Mesa back to So. Mesa TH. All trails, good bit of ice that required traction. Slow and steady effort with a good bit of hiking. Not sure about elevation, but 2500-4000 feet gain. Good effort.

Saturday Jan 29, 2011 #

6 PM

Recovery Run 45:00 [2] 4.5 mi (10:00 / mi)
shoes: Brooks Addiction 9

45 minute recovery run after skiing all day.

Friday Jan 28, 2011 #

12 PM

flat tempo run 1:30:00 [4] 11.0 mi (8:11 / mi)
shoes: Nike frees

Ran 9.81 miles in 75 minutes. I couldn't quite get to 7:30 pace but I was not dogging it at all. Pretty tired at the end.

Thursday Jan 27, 2011 #

Recovery Run 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Nike frees

Easy recovery run to Cheesman Park, around twice and back to work.

Wednesday Jan 26, 2011 #

4 PM

Hill Intervals 1:10:00 [5] 5.0 mi (14:00 / mi)
shoes: Nike frees

Warmup with flat strides. 8 X 3:00 intervals, 8:19 minutes per mile at 8% incline. The first one was only 2 minutes, after that each was 3 minutes. This was a tough one but I stayed relaxed and gained some confidence. Will sleep well tonight.

Tuesday Jan 25, 2011 #

6 AM

Walking 40:00 [3] 2.5 mi (16:00 / mi)
shoes: Brooks Addiction 9

Tried to do the hill interval workout today but didn't have the legs. Did 30 minutes of walking at 4.2 mph 7% incline for first 15 minutes and then 8% incline for the last 15 minutes.

Sunday Jan 23, 2011 #

Long Run 2:30:00 [3] 14.95 mi (10:02 / mi)
shoes: Brooks Addiction 9

Flat on roads in Arvada. Very tired having skiied both Saturday after the first long run and a bunch of powder early Sunday morning in Vail. For sure couldn't do the extra credit - sorry!

Saturday Jan 22, 2011 #

Long Run 2:30:00 [3] 12.56 mi (11:57 / mi)
shoes: Brooks Adrenhalin

I know this isn't very far but I ran in Vail and it was snowing hard and windy the whole time so I thought this wasn't bad. Plus, I got a bit of altitude training. Not trails, it was too snowy but hills for sure.

Friday Jan 21, 2011 #

Walking 35 [3] 2.12 mi (17 / mi)

Tm 4.2 mph 7.5% for 20 min 8.0% for 10 min

Thursday Jan 20, 2011 #

12 PM

Hill Intervals 1:00:00 [5] 6.95 mi (8:38 / mi)
shoes: Nike frees

Hill intervals. 60 minutes at 8:34 MPM with 1 minute at 6% every 1/2 mile. Pretty hard but not terrible.

Wednesday Jan 19, 2011 #

P90X 52:00 [4]

Back and Chest P90X

Recovery Run 45:00 [2] 4.5 mi (10:00 / mi)
shoes: Brooks Addiction 9

Slow recovery run. Cheesman Park.

Tuesday Jan 18, 2011 #

P90X 15 [3]

AB ripper X

6 PM

flat tempo run 1:15 [5] 8.4 mi (9 / mi)
shoes: Brooks Addiction 9

TM- 5X7 minutes with 2 minute running recovery between each. HR to 163 by last interval, 133 during running recovery. Hard, but felt good.

Monday Jan 17, 2011 #

skiing/snowboarding 3:00:00 [2]

Sunday Jan 16, 2011 #

1 PM

Walking 35 [2] 2.42 mi (14 / mi)
shoes: Brooks Addiction 9

Walking- 5 minutes warmup and cooldown. Whole workout at 4.2 mph. From 5 minutes to 30 minutes started at 5% incline and increased by .5% each five minutes to 7%. Pretty sore. Tired by end.

Saturday Jan 15, 2011 #

8 AM

Long Run 5:47:00 [3] 23.0 mi (15:05 / mi) +6000m 8:20 / mi
shoes: Brooks Adrenhalin

Colorado Springs- Garden of the Gods to Williams Canyon to Waldo Canyon up Long Ranch Road to Barr Trail and back. Up the road was pretty snowy and steep but felt decent although pace was slow. Was slowed a bit by the snow and ice. Great weather.

Friday Jan 14, 2011 #

Recovery Run 47 [2] 4.5 mi (10 / mi)
shoes: Nike frees

Easy pace in preparation for Ponderous.

Thursday Jan 13, 2011 #

6 AM

Hill Intervals 1:10 [5] 5.25 mi (13 / mi)
shoes: Brooks Addiction 9

hill interval Run # 3. I was mentally and physically exhausted at the end, in a good way. I did the 6X5 minutes at 9:30 pace with 8% incline. Last several reps HR peaked at 169. After the first one, I wasn't sure I could do any more but I managed.

Wednesday Jan 12, 2011 #

12 PM

Recovery Run 47 [2] 4.5 mi (10 / mi)
shoes: Nike frees

Recovery Run 4- 47 minutes with flat strides and 1 set of form drills. Conditions were slick so pretty slow.

7 PM

P90X 1:10 [4]

Chest and Back and Ab ripper X

Tuesday Jan 11, 2011 #

4 PM

flat tempo run 1:05 [5] 7.1 mi (9 / mi)
shoes: Nike frees

Run # 2 15:00 warmu, several flat strides, 7X .5 miles at 6:22 mph pace. HR was up to 165 the last two intervals. Down to 115 during the walking. Felt good, not max effort but tough. Right hamstring tight during recovery run. Stretched.

Sunday Jan 9, 2011 #

Long Run 1:56 [3] 7.96 mi (15 / mi)
slept:7.0 weight:165lbs

Ran with yaktrax and gaiters on in about 2 inches of snow. Right groin still a bit tight but no pain. Course was up and down quite a bit at White Ranch on trails. Felt good and could have gone farther. No food or water consumed, drank recovery drank at end.

Saturday Jan 8, 2011 #

Recovery Run (Run # 5) 47 [3] 5.0 mi (9 / mi)

Ran at a relatively slow pace. Felt decent. 6X10 seconds hill springs at end. Stretched.

skiing/snowboarding 35 [1]

3.5 hours at Keystone.

Friday Jan 7, 2011 #

12 PM

Walking 45 [3] 3.2 mi (14 / mi)
slept:7.5 weight:165lbs

Walked 4.2 mph for 45 minutes. I started at a 5% incline and built so that the last 15 minutes was 7.5%. I was surprisingly tired for this being a "walking" workout.

Thursday Jan 6, 2011 #

12 PM

Recovery Run 56 [2] 6.5 mi (9 / mi)
slept:7.5 weight:166lbs shoes: Nike frees

Completed Run # 3 with 4X1:30 minute surges (I forgot that I was supposed to do 5). Right groin a bit tight, slight pain in left ankle but neither hurt runnning.

Wednesday Jan 5, 2011 #

P90X 17 [3]

Ab ripperX

6 AM

P90X 55 [3]

Chest, shoulders, triceps

12 PM

Recovery Run 46 [1] 4.5 mi (10 / mi)
max:131 shoes: Nike frees

Recover Run #4 Ran for 46 mintues including one set of the form drills and 4X 15 seconds flat strides. Course was mostly flat (to Cheesman and back) but it was windy. 47 degrees out. Felt ok.

Tuesday Jan 4, 2011 #

12 PM

flat tempo run 40 [4] 4.5 mi (9 / mi)
max:162 slept:7.5 weight:166lbs shoes: Nike frees

15 minute warmup
4X15 sec flat strides
15 minutes at 7:06 pace. HR was at 160-162 the last five mintues. I was tired but not bent over.
10 minutes cooldown.

C • sample comment 2

Sunday Jan 2, 2011 #

Long Run long 3:00:00 [3] 9.6 mi (18:45 / mi)
shoes: Brooks Adrenhalin

Trail run at Walker Ranch. Decent elevation gain.

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