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Training Log Archive: prthiessen

In the 31 days ending Mar 31, 2015:

activity # timemileskm+m
  Long Run4 11:32:00 57.7(12:00) 92.86(7:27)
  Easy10 10:23:24 67.4(9:15) 108.47(5:45)
  Hill Tempo3 3:21:00 21.0(9:34) 33.8(5:57)
  Intervals3 3:13:00 22.7(8:30) 36.53(5:17)
  yoga5 2:57:00
  Walking4 2:55:00 12.75(13:44) 20.52(8:32)
  Weights4 1:40:00
  Hill Intervals1 1:05:00 7.5(8:40) 12.07(5:23)
  flat tempo run1 1:00:00 7.8(7:42) 12.55(4:47)
  Ab workout1 29:00
  Total31 38:35:24 196.85 316.8

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Tuesday Mar 31, 2015 #

Easy 35:00 [3] 4.0 mi (8:45 / mi)

10 min warmup and cooldown with strides. 15 minutes at 713 on the TM.

Monday Mar 30, 2015 #

yoga 20:00 [3]

Sunday Mar 29, 2015 #

Long Run 2:00:00 [3] 9.0 mi (13:20 / mi)

Chimney Gulch trail running with 2400 feet of gain. Ran the whole way just super slow on the uphill for the first hour plus. Felt good and took it easy on the downhill. Back still sore from weightlifting earlier in the week, but nothing too unusual.

Saturday Mar 28, 2015 #

Easy 1:07:00 [3] 7.2 mi (9:18 / mi)

900 plus min miles but this includss 10 minutes with the dog and about half trail running so a fine time for easy.

Friday Mar 27, 2015 #

Walking 55:00 [3] 4.0 mi (13:45 / mi)

TM walking for 45 minutes at 4.2 mph 10 minutes at 10, 11, 12, 13, and 5 minutes at 14.

Ran to an from gym.

Thursday Mar 26, 2015 #

Hill Tempo 1:00:00 [3] 6.7 mi (8:57 / mi)

TM warmup 5 minutes. then 8:45 at 4% for 50 minutes, 5 minutes easy at end.

The first 5 minutes of incline I felt like I wouldn't be able to make it, but on both this run and the one earlier in the week, I can really start to feel my body kind of downshift or something and just get more efficient in changing speeds or relaxing. It is a good feeling.

Wednesday Mar 25, 2015 #

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

Ultra pace super easy run.

Weights 40:00 [3]

7 min of rowing. Then upper and core weights.

Tuesday Mar 24, 2015 #

Intervals 55:00 [3] 7.0 mi (7:51 / mi)

15 min warmup and cooldown. Then 2:00 X fast, with 200 of walk/run rest.

Splits were 5:33, 5:53, 5:53, 6:02, 5:53, 600 minutes per mile. I only walked a bit after each one, not even 10 seconds, and then transitioned to easy running. Started off a little fast but some of the slowdown was also the wind coming back. Good effort.

Monday Mar 23, 2015 #

yoga 37:00 [3]

PIYO yoga/lower body video.

Sunday Mar 22, 2015 #

Long Run 3:00:00 [3] 20.3 mi (8:52 / mi)

Long run of 3 hours primarily on roads/pavement (probably 85%). 800 feet of gain mostly in the first 5 miles. Started slow and with the elevation gain I was doing 9:30s mostly. Then I hit the middle miles from mile 8-15 which were all sub 9:00s. Last 4.5 were 730, 733, 806 (with 100 feet of gain) 755 and 830 so on average I was right about marathon pace of 750, but I was definitely working at the end and not slacking. Tired at the end but felt good.

Saturday Mar 21, 2015 #

Easy 1:08:30 [3] 7.2 mi (9:31 / mi)

Easy run on road and trail, rolling. Still sore from hill intervals but nothing concerning. 930 per mile.

Ab workout 29:00 [3]

Piyo core workout video.

Friday Mar 20, 2015 #

Walking 50:00 [3] 3.55 mi (14:05 / mi)

TM walking at 4.2 mph. 40 minutes at 10% (pretty tired from yesterday). Then 5 minutes at 11% and then 5 minutes at 12%

Thursday Mar 19, 2015 #

Hill Tempo 1:21:00 [3] 7.3 mi (11:06 / mi)

15 min warmup, strides, cooldown.

Slight modification to workout. The hill I thought would take 2 minutes only took 1:30. Thus, I did
12X 1:20-1:30 uphill
30 sec rest at top
then ran hard downhill to start - took about 45-50 seconds.
Was spent at the top and the bottom each interval.
You were correct, I was destroyed at the end, in a good way.

Wednesday Mar 18, 2015 #

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

Easy flattish run on road and trail at 841 per mile average.

Tuesday Mar 17, 2015 #

flat tempo run 1:00:00 [3] 7.8 mi (7:42 / mi)

Warmup, cooldown, strides.
Then 4.4 miles avg 6:53 per mile for 30 minutes. Pretty flat but slightly windy. Splits were 701, 703, 647, 643, 638. It was slightly uphill to start but I was still happy to maintain focus and get faster nearly with each split.

Weights 20:00 [3]

upper and lower body weights.

Monday Mar 16, 2015 #

yoga 40:00 [3]

Sunday Mar 15, 2015 #

Easy 1:05:00 [3] 6.5 mi (10:00 / mi)

Easy rolling roads and trail. Pretty sore from yesterday but good to get out on such a nice day.

Saturday Mar 14, 2015 #

Long Run 3:27:00 [3] 13.8 mi (15:00 / mi)

White Ranch hilly trail run. Actually I ended up doing 6 intervals on this one steep section it is about .6 miles and gains 600 feet. I did it up in about 15 minutes 6 times and then down in about 8-10 minutes. I was pretty consistent. Total Elevation gain was 4794. Pretty tired at the end but kept interval pace pretty consistent.

Friday Mar 13, 2015 #

Easy 50 [3] 5.3 mi (9 / mi)

Meant to do ultra pace and just went a bit too fast. Mix of road and trail around Cheesman Park at lunch.

Thursday Mar 12, 2015 #

Hill Intervals 1:05:00 [3] 7.5 mi (8:40 / mi)

TM hill intervals. 15 minutes warmup and 10 minute cooldown. Then 8X 2:30 at 8% with 2:30 super easy flat in between intervals. This workout was just about right. Took some good focus but I was not dead at the end.

Wednesday Mar 11, 2015 #

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

TM walking - 4.2 mph 10 minutes warmup to 10%. Then 10 minutes at 12% and 10 minutes at 15%. Pretty tired from prior day.

Tuesday Mar 10, 2015 #

Intervals 1:18:00 [3] 8.2 mi (9:31 / mi)

15 minutes warmup and 12 minute cooldown.

One mile intervals- on pretty flat. 1st, 3rd, and 5th interval are a tiny bit uphill along Cherry Creek.
650, 652, 652, 641, 638

Kept it pretty close to 850 for 1 minute between miles. No walking at all.

Weights 20:00 [3]

20 minutes of leg and arm weights.

Monday Mar 9, 2015 #

yoga 40:00 [3]

Sunday Mar 8, 2015 #

Easy 52:04 [3] 4.9 mi (10:38 / mi)

Ultra pace 1045 miles - easy and needed it as legs were a good bit spent.

Saturday Mar 7, 2015 #

Long Run 3:05:00 [3] 14.6 mi (12:40 / mi)

Long run at 1237 on rolling trails. 2000 feet of gain. Pretty easy effort.

Friday Mar 6, 2015 #

Walking 40:00 [3] 3.1 mi (12:54 / mi)

TM walking for 40 minutes - warmed up and then 30 minutes at 12% or greater.

Thursday Mar 5, 2015 #

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

TM Hill - warmup and cooldown. Then 845 at 6% for the first 15 minutes. Then progressed to 841 for 10 minutes and then 835 for the last 5 minutes for total of 30 minutes at 6%. Decently worked over at the end.

Weights 20:00 [3]

Wednesday Mar 4, 2015 #

Easy 55:00 [3] 5.9 mi (9:19 / mi)

Easy run through the cold and ice.

Tuesday Mar 3, 2015 #

Intervals 1:00:00 [3] 7.5 mi (8:00 / mi)

15 min warmup and 10 cooldown. Then 1 minute at 6:25 and 1 minute at 8:30 alternating for 30 minutes.

Monday Mar 2, 2015 #

yoga 40:00 [3]

Sunday Mar 1, 2015 #

Easy 2:40:00 [3] 13.6 mi (11:46 / mi)

Mix of roads and trails, about half of each. Average pace was 11:45. Pretty snowy and slippery.

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