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Training Log Archive: prthiessen

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  Long Run5 7:48:30 52.9(8:51) 85.13(5:30)
  Recovery Run7 3:13:00 38.4(5:02) 61.8(3:07)
  Hill Tempo2 2:20:00 15.5(9:02) 24.94(5:37)
  Hill Easy1 1:25:00 6.2(13:43) 9.98(8:31)
  Progression Run1 1:15:00 9.0(8:20) 14.48(5:11)
  Hill Intervals1 1:10:00 8.0(8:45) 12.88(5:26)
  flat tempo run1 1:10:00 9.0(7:47) 14.48(4:50)
  Walking3 1:06:00 8.8(7:30) 14.16(4:40)
  Ladder Workout1 1:05:00 7.8(8:20) 12.55(5:11)
  Fatlek2 1:01:15 14.3(4:17) 23.01(2:40)
  yoga2 26:30
  Total26 22:00:15 169.9 273.43

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Wednesday Dec 31, 2014 #

Hill Tempo 1:05:00 [5] 7.5 mi (8:40 / mi)

TM in Kansas- 15 minutes warmup and 10 minute cooldown easy.
10 minutes X 3 at 8:34 mph at 6 degrees. This was a good tough workout and I had to concentrate to keep the pace and focus (but that is good).

Tuesday Dec 30, 2014 #

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

Super snowy and cold run in Kansas while visiting family with 4 X 10 seconds strides.

Leg exercises after.

Saturday Dec 27, 2014 #

Walking 35:00 [3] 2.5 mi (14:00 / mi)

35 minutes of TM walking at 4.2 mph. 30 minutes at 15 percent.

Immediately after did 25 minutes of leg weights including squats, power cleans and lunges.

Friday Dec 26, 2014 #

Ladder Workout 1:05:00 [4] 7.8 mi (8:20 / mi)

Ladder workout on TM - 20 minutes warmup with strides. Then 8 minutes at 7:50, 2 minutes recover at 8:41, 6 minutes at 7:30 then two minutes at easy, 4 minutes at 7:15 then two minutes recovery and 2 minutes at 7:00. Finished up with remainder at easy pace.

20 minutes of leg exercises but no weights.

Thursday Dec 25, 2014 #

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

Ran 3.5 miles with the stroller easy. Also did about 25 minutes of exercises.

15 minutes of abs.

Molly had to work and was sick so couldn't fit in any more. Darn.

Tuesday Dec 23, 2014 #

Long Run 2:43:00 [3] 16.8 mi (9:42 / mi)

Long run on roads all but 2.5 miles. The slow pace is attributed to the roads/trails being slick, the wind, and yesterday's hardish workout. Excuses all around, I know. I needed to get in my long run today because of Molly's work schedule/Christmas.

Felt good until the last 20 minutes when things got pretty difficult. I had taken in 200 calories plus so hydration was good.

Splits- 9:03, 9:09, 9:47, 9:33, 10:26, 11:18, 9:24, 10:01, 9:37, 10:03, 9:27, 9:34, 8:56, 9:39, 10:37, 9:34

Monday Dec 22, 2014 #

Hill Tempo 1:15:00 [5] 8.0 mi (9:22 / mi)

30 minutes of upper body and ab lifting in the AM.


15 minutes warmup with strides.

20 minutes on TM at 6 degrees- first 10 min at 8:41, second 10 minutes at 8:27.

40 minutes codldown.

Sunday Dec 21, 2014 #

Recovery Run 45:00 [3] 5.0 mi (9:00 / mi)

Easy Run on roads in the dark and rain. 8:36, 8:16, 8:43, 9:14, 8:46.

Saturday Dec 20, 2014 #

Recovery Run 50 [3] 5.3 mi (9 / mi)

Recovery Run easy on roads in the dark. 9:30, 8:54, 9:08, 9:38, 9:08, 9:10.

Set of form drills (neighbors think I'm crazy :).

Ab workout after.

Friday Dec 19, 2014 #

Fatlek 1:00:00 [3] 6.8 mi (8:49 / mi)

15 min warmup. 30 minutes of approx 20 fartleks of 30-40 seconds on combo of road and trails. 15 minutes of cooldown. Workout in the PM.

30 minutes of leg weights before in the AM.

Thursday Dec 18, 2014 #

Hill Intervals 1:10:00 [3] 8.0 mi (8:45 / mi)

15 min warm

TM 8:27 minutes per mile
3 min flat
1 minute at 8 degrees X 8

A good test, I was tired after each but transitioned back to flat without stepping off,

15 min cooldown

Wednesday Dec 17, 2014 #

Long Run 1:00:00 [3] 5.2 mi (11:32 / mi)

.5 mile run warmup and cooldown

TM walking 60 minutes 4.2 mph at 13 degrees. Huge challenge mentally but I made it,

15 minutes of abs

Tuesday Dec 16, 2014 #

Long Run 2:00:00 [3] 8.4 mi (14:17 / mi)

Chimney gulch long run- ran the whole time with 2000 feet of gain so hence the slow pace.

finished with 4 X 10 second sprint bursts uphill with one minute recovery.

Monday Dec 15, 2014 #

yoga 1:30 [3]

60 min yoga and 30 min of upper body weights.

Sunday Dec 14, 2014 #

flat tempo run 1:10:00 [3] 9.0 mi (7:47 / mi)

TM run - 15 minutes warmup and cooldown.

For 40 minutes in the middle alternated 2 minutes of 8:40 and then down to 8:30 pace for 2 minutes, one minute at 7:00 and down to 6:45 pace for the last few sets.

15 minutes of weights right after.

Felt MUCH better and think I have turned the corner on the cold.

Saturday Dec 13, 2014 #

Hill Easy 1:25:00 [3] 6.2 mi (13:43 / mi)

Hilly trail run/hike felt awful with a pretty good cold but kept slogging away. About 1000 feet of gain.

Friday Dec 12, 2014 #

Recovery Run 50:00 [3] 5.0 mi (10:00 / mi)

Stroller Run 50:00 minutes and 5 miles flat. Not fast and still felt sick but not too bad.

30 minutes of weightlifting earlier in the day.

Thursday Dec 11, 2014 #

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

TM walking 4.2 mph at 10 degrees for 30 minutes. Sick so not much.

I was sick and had to skip working out on Wed. Kids are filthy virus-catching animals.

Tuesday Dec 9, 2014 #

Long Run 2:30 [3] 11.7 mi (13 / mi)

White Ranch- with 2300 feet of gain. Ran the first 45 minutes mostly uphill easy with some walking. Then I ran the middle one hour pretty hard (I'd say 10 mile trail race pace). I really pushed the uphills as called for in the workout and then cruised decently hard on the downs and ran 5.7 miles for a pace of 10:22 over this one hour. There just weren't enough uphills so I pushed the downs quite a bit. Ran the last 45 minutes easyish.

Whole workout was on trails at White Ranch. Child care had me do this long run midweek.

Monday Dec 8, 2014 #

yoga 25:00 [3]

Sunday Dec 7, 2014 #

Long Run 2:03:00 [3] 10.8 mi (11:23 / mi)

Ran the entire time on pretty hilly trails at White Ranch except for 2 pee breaks. 2,065 feet of gain total
Splits- 12:56, 12:59, 14:41, 13:26, 13:34, 11:40, 8:30, 9:45, 9:39, 9:16, 8:22

Really had to crank some of the uphills in super-low gear but felt good generally.

Saturday Dec 6, 2014 #

Progression Run 1:15:00 [3] 9.0 mi (8:20 / mi)

Progression run for 75 minutes.

Splits- 9:15, 8:52, 7:54, 7:28, 7:09, 8:21, 8:25, 8:58, 8:27. Pretty flat course with good weather. Felt that my pacing went well and just held the faster pace for the full mile rather than just the 5 minutes called for in the workout.

20 minutes of weights after

Friday Dec 5, 2014 #

Recovery Run 1:00 [3] 6.5 mi (9 / mi)

Recovery run bit of roads and trail. 6.5 miles at 9:11 pace.

Weights for 25 minutes before recovery run.

Thursday Dec 4, 2014 #

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

TM - first 30 minutes of TM walking at 8-10 degrees at 4.2 mph with 15 lb weight in hydration pack.
Second thirty minutes at 13 degrees with final 5 minutes at 15 degrees.

Wednesday Dec 3, 2014 #

Recovery Run 1:10 [3] 7.1 mi (10 / mi)

Recovery run of 7.1 miles at 9:50 per mile. Pretty flat and nice so this was a pretty slow time but I didn't look at watch at all for pace and just let it flowed because it was a recovery run.

Tuesday Dec 2, 2014 #

Fatlek 1:15 [4] 7.5 mi (10 / mi)

Trail hill fartlek. Ran 7.5 miles and mixed in 29 30-60 seconds fartleks on both uphills and downhills. Was pretty beat up but in a good way at the end.

Gained 1300 feet so not insignificant.

Weights in the evening for 25 minutes- mostly squats, lunges and other leg work because ribs still prevented much upper body weights.

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