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Training Log Archive: prthiessen

In the 31 days ending Mar 31, 2016:

activity # timemileskm+m
  skiing/snowboarding6 34:20:00 11.7 18.83
  Long Run3 7:32:20 42.3(10:42) 68.07(6:39)
  Easy9 6:39:00 40.92(9:45) 65.85(6:04)
  Walking7 5:25:00 22.36(14:32) 35.98(9:02)
  bike 2 3:55:00 52.0(4:31) 83.69(2:48)
  yoga3 2:10:00
  Intervals2 1:53:00 13.5(8:22) 21.73(5:12)
  Weights3 1:25:00
  Ladder Workout1 1:20:00 9.25(8:39) 14.89(5:22)
  Hill Tempo1 1:02:00 7.0(8:51) 11.27(5:30)
  flat tempo run1 57:19 7.56(7:35) 12.17(4:43)
  ERG2 55:00
  Hills1 49:00 5.8(8:27) 9.33(5:15)
  Total30 68:22:39 212.39 341.81

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Thursday Mar 31, 2016 #

Easy 46:00 [3] 5.5 mi (8:22 / mi)

Spin around City Park with decent pickup of speed at times and 4X 45 second uphill burst intervals with an easy job back down.

Wednesday Mar 30, 2016 #

Walking 20:00 [3] 1.25 mi (16:00 / mi)

TM walking at 4.2 buildup to 14% but only for 5 minutes.

Tuesday Mar 29, 2016 #

Easy 55:00 [3] 5.5 mi (10:00 / mi)

Easy spin around City Park with 4X 45 second of flat strides mixed in.

Sunday Mar 27, 2016 #

skiing/snowboarding 2:30:00 [3]

Pretty decent powder day at Loveland with some hike-to terrain to warmup.

Easy 53:00 [3] 3.5 mi (15:09 / mi)

Easy walk/hike/run at Chimney Gulch in the wet snow. Pretty whipped but fun.

Saturday Mar 26, 2016 #

Long Run 5:15:00 [3] 14.5 mi (21:43 / mi)

Ridiculously slow and snowy conditions. Ran up and down Greenman Mt to start- took 3 hours to do 8 miles roundtrip. Crazy slow up but thankfully someone else had broken the trail. Then ran on the road for 40 minutes on the road. Then did more trail running on Mesa Trail to make up the remaining amount.

Easy 30:00 [3] 3.42 mi (8:46 / mi)

Drove straight from Boulder to the YMCA and ran on the TM for 30:00 to make up some of the difference between time run and 6:00.

Weights 30:00 [3]

Upper and lower body weights, not quite as heavy as normal because of all the time run that day already.

Friday Mar 25, 2016 #

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

Easy lunch run around Cheesman.

Walking 1:00:00 [3] 4.2 mi (14:17 / mi)

TM walking in the evening.

Thursday Mar 24, 2016 #

ERG 30:00 [3]

Averaged 2:06.9 for each 500 meters. Just whipped at the end.

Walking 1:00:00 [3] 4.2 mi (14:17 / mi)

TM walking at 4.2 mph at mostly 8.5 or 9%.

Wednesday Mar 23, 2016 #

Ladder Workout 1:20:00 [3] 9.25 mi (8:39 / mi)

WU and CD running to and from Y. Then 10:00 at 740 flat, 2:00 easy, 6:00 at 715, 2:00 easy, 3:00 at 700, 2 min easy, 3:00 at 700, 2 min easy, 6:00 at 715, 2 min easy, 10:00 starting at 730 and then lowering all the way to 6:30 by the last minute, then 20 min easy.

Weights 30:00 [3]

Mixed upper and lower body weights right after ladder workout.

yoga 1:10:00 [3]

Snow day bonus yoga!

Walking 1:00:00 [3] 4.11 mi (14:36 / mi)

TM walking 4.2 at 9% - snow day with no kids so just kept working out :).

Tuesday Mar 22, 2016 #

Easy 55:00 [3] 5.5 mi (10:00 / mi)

Easy spin around City Park.

Monday Mar 21, 2016 #

Hill Tempo 1:02:00 [3] 7.0 mi (8:51 / mi)

Wu outside. TM - 10:00 at 9:00 at 8%; 5 min recovery at 9:00 flat, 10:00 at 8:30 at 6%, with flat recovery at 8:30 after 30 seconds at easier pace; 10:00 at 8:00 at 4% increasing speed to 7:30 by the last minute. Really beat by the end, perfectly calibrated workout. CD 10 minutes. Thanks!

Sunday Mar 20, 2016 #

yoga 30:00 [3]

Saturday Mar 19, 2016 #

Walking 1:00:00 [3] 4.2 mi (14:17 / mi)

TM walking mostly at 4.2 mph at 8%, just didn't have more in me.

Friday Mar 18, 2016 #

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

Hill intervals up ski slope. 10 min wu and cd. Then 10 X 2 min uphill running with 1.5 minute recovery downhill. Really beat by the end in a good way.

skiing/snowboarding 5:00:00 [3]

Thursday Mar 17, 2016 #

skiing/snowboarding 6:00:00 [3]

Powder day number 4 in a row! Legs taking a beating.

Wednesday Mar 16, 2016 #

skiing/snowboarding 1:00:00 [3] 2.7 mi (22:13 / mi)

Running/hiking up ski slope after skiing all day.

skiing/snowboarding 6:00:00 [3]

Skiing at Jackson Hole.

Tuesday Mar 15, 2016 #

skiing/snowboarding 6:00:00 [3]

Another Power Day!

skiing/snowboarding 50:00 [3] 6.5 mi (7:42 / mi)

5 min at easy, 5 min at marathon and then 5 min at tempo, three intervals of this. Big days of skiing in legs so not quite as fast as it could have been but still felt proud to get out there after a big day of skiing and it was still windy and cold.

Monday Mar 14, 2016 #

skiing/snowboarding 6:00:00 [3]

Skiing at Jackson Hole. 41 inches of snow in 4 days. Just incredible.

skiing/snowboarding 1:00:00 [3] 2.5 mi (24:00 / mi)

Uphill hiking up ski slope and catwalk.

Sunday Mar 13, 2016 #

Easy 48:00 [3] 5.0 mi (9:36 / mi)

Running after driving to Jackson hole. I saw two moose along the side of the road and didn't wear enough clothes so had to race back to the condo.

Saturday Mar 12, 2016 #

Long Run 2:15:00 [3] 10.8 mi (12:30 / mi)

Trail run at N. Table Mt. 1900 feet of gain.
Splits- 1440, 1426, 954, 1100, 1357, 1135, 1430, 1025, 1104, 1053, 835, 711

Felt good and easy

Friday Mar 11, 2016 #

flat tempo run 57:19 [3] 7.56 mi (7:35 / mi)

Flat tempoish run on an absolute gorgeous day! Mix of roads and dirt around City Park, a little bit of rolling but mostly flat.

Splits: 819, 700 (don't really believe this split), 740, 730 729, 730, 729, 810

Thursday Mar 10, 2016 #

Walking 35:00 [3] 2.3 mi (15:13 / mi)

TM walking, 4.2 progressing up to 10% for first 10 minute, then at 15% for remainder. Felt good.

Wednesday Mar 9, 2016 #

Easy 42:00 [3] 5.0 mi (8:24 / mi)

Easy lunch run with a friend.

bike 1:55:00 [3] 26.0 mi (4:25 / mi)

Bike to and from work. I was whipped after these three workouts in one day!

Tuesday Mar 8, 2016 #

Intervals 1:03:00 [3] 8.5 mi (7:25 / mi)

Outside intervals after warmup with strides and cd.

5 X 1 mile with 1 min rest in between. GPS was on the fritz so not sure of the pace but pretty sure effort was at or close to 7:00. I did run the last interval based on mile markers and it was 6:20 which was downhill a bit so more realistically I would say it was a 640. Still pleased.

Monday Mar 7, 2016 #

yoga 30:00 [3]

Sunday Mar 6, 2016 #

Long Run 2:20 [3] 17.0 mi (8 / mi)

Long run all on pavement, good weather, not too windy. Hard to get mentally motivated but once out there, did a good job of getting splits negative. The run is primarily uphill on the out and downhill on the back with one grinder of a hill in the middle about 1 mile long.

707, 838, 853, 858, 915, 940, 806, 850, 810, 855, 802, 735, 740, 726, 719, 744

Started off downhill and excited, I guess :)

Saturday Mar 5, 2016 #

ERG 25:00 [3]

5064 meters at 2:03.9 average for 500 meters for entire time.

Weights 25:00 [3]

Leg and arm weights- hit it pretty hard because no Achilles issues.

Friday Mar 4, 2016 #

bike 2:00:00 [3] 26.0 mi (4:37 / mi)

Bike to and from work, 13 miles each way.

Thursday Mar 3, 2016 #

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

Super easy, just wasn't feeling it today.

Wednesday Mar 2, 2016 #

Hills 49:00 [3] 5.8 mi (8:27 / mi)

Ran to and from gym as part of wu and cd. Then minute on and minute off for 24 minutes at 7:25 and 4% and 8:25 flat. Really tried to make sure "on" minute was completely at the pace and setting so I tried to anticipate and set it early. Felt good.

Tuesday Mar 1, 2016 #

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

TM 4.2 mph at 15% for 30 min. Just didn't have time for more with work.

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