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Training Log Archive: prthiessen

In the 31 days ending Jul 31, 2015:

	activity	#	time	miles		km		+m
	Long Run	5	18:49:54	96.7	(11:41)	155.62	(7:16)
	Easy	8	6:40:00	41.9	(9:33)	67.43	(5:56)
	Weights	5	2:30:00	6.0		9.66
	Walking	4	2:25:00	10.15	(14:17)	16.34	(8:53)
	yoga	4	2:18:00
	Hill Tempo	1	1:15:00	8.8	(8:31)	14.16	(5:18)
	Intervals	1	1:10:00	8.1	(8:39)	13.04	(5:22)
	Hills	1	1:05:00	7.56	(8:36)	12.17	(5:21)
	Hill Progression Run on TM	1	1:00:00	6.6	(9:05)	10.62	(5:39)
	Speed/Track	1	1:00:00	7.2	(8:20)	11.59	(5:11)
	Ab workout	1	15:00
	Total	26	38:27:54	193.01		310.62
averages - weight:166.6lbs

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Friday Jul 31, 2015 #

Walking 45:00 [3] 3.25 mi (13:51 / mi)

TM walking first 10 minutes at 4.2 buildup to 10% then, 12% for 5 then 13% for 5 and then 25 minutes at 15% with the last 5 minutes at 4.4 mph.

Weights 10:00 [3]

Really fast leg and arm weights.

Thursday Jul 30, 2015 #

Long Run 2:00:00 [3] 15.0 mi (8:00 / mi)

Main AM workout- ran to work 13 miles in 1:44 with a net downhill of 250 feet at 745 minutes per mile average. Felt really good but tired in the day.

2 mile run to bus after work.

Wednesday Jul 29, 2015 #

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

Slow easy rolling mix of roads/trails.

Tuesday Jul 28, 2015 #

Hill Tempo 1:15:00 [3] 8.8 mi (8:31 / mi)

TM- 845 mpm at 4% for 75 minutes. The last 10 minutes I slowly ramped it up to 730 mpm. Tough workout mentally.

Sunday Jul 26, 2015 #

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

Rolling trail run mostly flat followed by 10 minutes of weightlifting but really fast-paced.

Saturday Jul 25, 2015 #

Long Run 3:45:00 [3] 14.5 mi (15:31 / mi)

Long, hot run midday at White Ranch. I had to do it then because of Molly's schedule. Stayed hydrated and didn't bonk, but the heat really kept the pace down. Wasn't sore from prior day's trail run but legs were a bit slow. Ran almost the entire time with 3500 feet of gain, so not bad.

Friday Jul 24, 2015 #

Long Run 1:54 [3] 9.0 mi (13 / mi)

Rolling trail run on N. Table Mt. Ran the whole time. 1700 feet of gain. Felt good.

Thursday Jul 23, 2015 #

Walking 40:00 [3] 2.8 mi (14:17 / mi)

TM walking 2.8 miles. 4.2 MPH 10 minutes at 10% then 30 minutes at 15% with the last 5 minutes at 4.3 MPH.

Weights 20:00 [3]

Leg and arm weights.

Wednesday Jul 22, 2015 #

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

Super easy running. Really slow after yesterday's workout.

Ab workout 15:00 [3]

Tuesday Jul 21, 2015 #

Intervals 1:10:00 [3] 8.1 mi (8:39 / mi)

15 minutes warmup with strides. 15 min cooldown. TM- 845 at 6% for 20 minutes then immediate transition to flat at 715 minute miles for 20 minutes. I was pretty beat by the end.

Monday Jul 20, 2015 #

yoga 30:00 [3]

Sunday Jul 19, 2015 #

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

Super easy, post-flu run.

Tuesday Jul 14, 2015 #

Easy 30:00 [3] 2.5 mi (12:00 / mi)

Easy run legs are stiff but no injuries.

Sunday Jul 12, 2015 #

Long Run 10:06:00 [3] 46.7 mi (12:59 / mi)
weight:166.6lbs

Silver Rush 50. Splits of 503 and 503. 33 minutes faster than prior year and 93rd overall. In the 70s and somewhat windy but no rain. No stomach issues and no real issues with altitude. Never sat down and longest time standing in one spot was 30 seconds. Was able to run almost all flats and downhills all the way to the end but very slowly as quads were trashed with about 9 miles to go. Really wanted to break 10 hours based on early splits but legs just wouldn't turn over the last 7 miles. Still a success.

Saturday Jul 11, 2015 #

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

Easy run with stroller.

Friday Jul 10, 2015 #

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

Walking 4.2 mph at 6%.

Thursday Jul 9, 2015 #

Hill Progression Run on TM 1:00:00 [3] 6.6 mi (9:05 / mi)

TM progression run - 60 minutes all at 850 and then worked up from 1% to 5% for 2 minutes on each incline with 2 min flat in between. Three progressions of this and then flat at the end. Felt easy.

Wednesday Jul 8, 2015 #

Easy 55:00 [3] 6.0 mi (9:10 / mi)

Easy flat run.

Tuesday Jul 7, 2015 #

Speed/Track 1:00:00 [3] 7.2 mi (8:20 / mi)

15 min easy warmup and cooldown. 30 minutes at 703 avg pace for a total of 4.2 miles. Was tired but not wiped at the end. Didn't have to walk.

Weights 25:00 [3]

Leg and arm weights.

Monday Jul 6, 2015 #

yoga 48:00 [3]

Sunday Jul 5, 2015 #

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

Walking uphill with double stroller and downhill with two kids (stroller probably weighs 85-90 lbs).

yoga 30:00 [3]

Saturday Jul 4, 2015 #

Easy 45:00 [3] 4.5 mi (10:00 / mi)

Easy running with single kid jogging stroller.

Friday Jul 3, 2015 #

Long Run 2:57:00 [3] 11.5 mi (15:24 / mi)

Bergen Peak long run- ran slowly the whole way except for minutes 20-25 I couldn't run for some reason. I had two Gus and that helped for the rest of the run. Ran the rest of the way both uphill and downhill. Felt like I had a new Granny low gear. Gain of 2500 feet. All of this run is over 7000 feet which is one reason I did this run. Ran slow down but felt good, particularly following yesterday's run.

Weights 35:00 [3]

Leg and arm weights after long run.

Thursday Jul 2, 2015 #

Hills 1:05:00 [3] 7.56 mi (8:36 / mi)

TM- 5 min warmup then 841 pace at 4% for 40 minutes, then 836 for 5 min, 827 for 5 min, and then 815 for 5 min, finally ended the last minute at 745 pace. Was worked at the end, but felt fine later.

Wednesday Jul 1, 2015 #

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

Easy run in the heat.

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