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Training Log Archive: prthiessen

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Long Run5 20:22:00 89.8(13:36) 144.52(8:27)
  Easy9 7:30:00 48.9(9:12) 78.7(5:43)
  Walking6 4:07:00 16.1(15:21) 25.91(9:32)
  skiing/snowboarding3 4:00:00
  Intervals2 2:10:00 17.0(7:39) 27.36(4:45)
  yoga4 2:10:00
  flat tempo run2 1:40:00 12.8(7:49) 20.6(4:51)
  ERG3 1:15:00
  Progression Run1 1:05:00 8.5(7:39) 13.68(4:45)
  Hill Intervals1 1:05:00 4.5(14:27) 7.24(8:59)
  Weights3 1:00:00
  Total30 46:24:00 197.6 318.0

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Tuesday Jan 31, 2017 #

Easy 45:00 [3] 5.5 mi (8:11 / mi)

Easy run of two laps around Cheesman with 4 X 45 second surges at 5k or faster pace in the second half. Surprising still have fatigue in the legs.

Monday Jan 30, 2017 #

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

Pretty fast flat walking outdoors.

yoga 30:00 [3]

Sunday Jan 29, 2017 #

skiing/snowboarding 2:00:00 [3]

flat tempo run 35:00 [3] 4.8 mi (7:17 / mi)

Relatively quick tempo run after skiing to keep the legspeed up.

Saturday Jan 28, 2017 #

Long Run 2:57:00 [3] 13.0 mi (13:37 / mi)

Long snowy run up Keystone Gulch Road by Keystone on snow the whole time with 1500 feet of elevation gain. We were up for the weekend and just couldn't do a road run up there.

skiing/snowboarding 1:00:00 [3]

Friday Jan 27, 2017 #

ERG 25:00 [3]

Pretty easy ERG session (as easy as those ever are :)

Thursday Jan 26, 2017 #

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

Very easy around Cheesman. Pretty sore.

Wednesday Jan 25, 2017 #

Walking 1:20:00 [3] 3.1 mi (25:48 / mi)

Hike uphill and then ran downhill at Loveland Ski Area while Ben did lessons.
1000 feet of elevation gain.

Walking 24:00 [3] 2.0 mi (12:00 / mi)

Very fast TM walking in the evening before weights.

Weights 20:00 [3]

skiing/snowboarding 1:00:00 [3]

Tuesday Jan 24, 2017 #

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

Easy lap around City Park.

Monday Jan 23, 2017 #

Intervals 1:05:00 [3] 9.0 mi (7:13 / mi)

10 min wu and cd. ladder workout 10:00 at 7:15, 6:00 at 718, 3:00 at 632, 3:00 at 6:07, 6:00 at 652, 10:00 at 7:00.

Felt good and strong.

Walking 13:00 [3] 1.0 mi (13:00 / mi)

Weights 20:00 [3]

Sunday Jan 22, 2017 #

yoga 35:00 [3]

Saturday Jan 21, 2017 #

Long Run 3:27:00 [3] 16.2 mi (12:47 / mi)

NTM- really muddy and snowy so footing was not ideal. Ran slow for first 2:45 min and then really brought it home the last 45 min. 2400 feet of elevation gain. Felt good for a relatively challenging week.

Friday Jan 20, 2017 #

Walking 1:00:00 [3] 4.5 mi (13:20 / mi)

TM walking, alternating 10 minutes at 5.1 mph and 10 minutes at 4.2 at 10 or more incline.

Thursday Jan 19, 2017 #

Intervals 1:05:00 [3] 8.0 mi (8:07 / mi)

Normal wu and cd. 5x1 mile with two min rest. 640, 656, 702, 640, 628

Wednesday Jan 18, 2017 #

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

Easy. 20 burpee pull-ups after

Tuesday Jan 17, 2017 #

flat tempo run 1:05:00 [3] 8.0 mi (8:07 / mi)

Normal wu and cd. 4500 at 712 pace or 6.1 miles in 45 min. Felt great !!

Monday Jan 16, 2017 #

yoga 35:00 [3]

Sunday Jan 15, 2017 #

Easy 40:00 [3] 3.0 mi (13:20 / mi)

TM walking at 10% with a little bit of slow running to freshen up the legs.

Saturday Jan 14, 2017 #

Long Run 7:56:00 [3] 36.0 mi (13:13 / mi)

4.5 laps around N. Table Mt. 4500 feet of elevation gain. I really wanted to practice doing laps. This is more trail than dirt roads for sure, but there wasn't much ice at all and I thought I was going to be able to have others come out to visit/run. That didn't happen but it was still close to the house. Nutrition was good, hydration and equipment all good. Legs were a little more beat than expected, but I never sat down and never rested. All in all, I feel good about this.

Friday Jan 13, 2017 #

ERG 25:00 [3]

Rowing machine for 25 minutes 5800 meters.

Walking 5:00 [3] 0.4 mi (12:30 / mi)

Walking on the TM before ERG.

Thursday Jan 12, 2017 #

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

Lap around City Park with strides at the end.

Wednesday Jan 11, 2017 #

Walking 35:00 [3] 2.6 mi (13:28 / mi)

TM walking uphill at 10%

Tuesday Jan 10, 2017 #

Progression Run 1:05:00 [3] 8.5 mi (7:39 / mi)

Progression run, GPS was on the fritz so I'm not sure exactly about the pace. It felt like I started at 9:00 and built up to sub 7 by the end. Got 4X1:00 strides at the end.

Monday Jan 9, 2017 #

yoga 30:00 [3]

Sunday Jan 8, 2017 #

Long Run 3:06:00 [3] 13.8 mi (13:29 / mi)

Run from home to N. Table Mt and back. First and last 4 miles is primarily roads but it was all snow-packed. The middle 6 miles were up and around N. Table so snow packed trails and dirt roads. 1200 feet of elevation gain. Tried to push it the last hour but ran out of gas with about 20 minutes to go. Oh well, kept plugging along.

Saturday Jan 7, 2017 #

Long Run 2:56:00 [3] 10.8 mi (16:18 / mi)

Super slow full snow trail run around N. Table. This was running the whole time it was just that slow.

Friday Jan 6, 2017 #

ERG 25:00 [3]

ERG - pretty sad effort but just felt tired and work is stressful right now. Oh well. 5600 meters at 2:08 per 500 meters.

Thursday Jan 5, 2017 #

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

TM fartlek all kinds of paces and inclines including a decline but keeping it pretty easy throughout.

Wednesday Jan 4, 2017 #

Easy 45:00 [3] 5.5 mi (8:11 / mi)

Easy on the TM when it was really cold outside! 4X 1:00 strides towards the end.

Monday Jan 2, 2017 #

Hill Intervals 1:05:00 [3] 4.5 mi (14:27 / mi)

15 min wu then 10x 2 min uphill on trAil and hard down with 30 sec rest at top and 1 min rest at bottom.

Weights 20:00 [3]

Mostly leg weights

Sunday Jan 1, 2017 #

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

Easy on tm after drive back from Kansas.

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