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Training Log Archive: prthiessen

In the 31 days ending Aug 31, 2017:

activity # timemileskm+m
  Long Run7 19:10:30 75.85(15:10) 122.07(9:26)
  Easy12 10:23:00 66.2(9:25) 106.54(5:51)
  Walking12 6:59:00 31.93(13:07) 51.39(8:09)
  bike 2 4:00:00 52.2(4:36) 84.01(2:51)
  Intervals2 2:50:00 17.5(9:43) 28.16(6:02)
  Weights6 1:50:00
  Hills1 1:40:00 8.0(12:30) 12.88(7:46)
  Hill Intervals1 1:15:00 7.4(10:08) 11.91(6:18)
  Fatlek1 42:00 4.0(10:30) 6.44(6:31)
  swimming2 40:00
  exercises1 24:00
  yoga1 20:00
  Total30 50:13:30 263.08 423.38

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Thursday Aug 31, 2017 #

Walking 32:00 [3] 2.25 mi (14:13 / mi)

TM walking at lunch, 4.2 mph at 15% for 20 min of this. All I had time for :(

Walking 3:00 [3] 2.3 mi (1:18 / mi)

Flat TM walking in the evening after work to get in some more miles.

Wednesday Aug 30, 2017 #

Easy 1:15:00 [3] 7.5 mi (10:00 / mi)

Easy lap plus around City Park with wu and cd, strides towards the end.

Tuesday Aug 29, 2017 #

Walking 32:00 [3] 2.2 mi (14:33 / mi)

TM walking at lunch with steep hill up to 15%.

Hill Intervals 1:15:00 [3] 7.4 mi (10:08 / mi)

.6 miles easy to and from YMCA. TM wu for 9 min. Then 10 min at 830 at 6% (not too bad until last 2 min but I held on). Then 3 min flat easy, then 10 min at 800 at 4%, bumped it up to 750 the last two min, felt fine and didn't feel the hard uphill walking at lunch that much. I was originally not sure if I would get to sneak this workout in. 3 min flat. Then 10 min at 900 at 8%, the last five minutes I was able to bump up speed until I was at 830. Pretty much whipped at the end in a good way.

Monday Aug 28, 2017 #

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

Flat walking outside at lunch.

Sunday Aug 27, 2017 #

Long Run 2:00:00 [3] 9.1 mi (13:11 / mi)

N. table mt mostly running with a light pack. Mostly running, hiking up the bik .5 mile hill. 1600 feet of elevation gain.

Walking 33:00 [3] 2.82 mi (11:42 / mi)

Flat TM walking after long run while kids napped.

Saturday Aug 26, 2017 #

Walking 50:00 [3] 3.7 mi (13:31 / mi)

TM walking pretty hard effort in the heat of the garage with incline the first half.

exercises 24:00 [3]

Light weight exercises.

Easy 30:00 [3] 3.2 mi (9:22 / mi)

Easy run at the end of the day in the heat.

Friday Aug 25, 2017 #

Long Run 2:50:00 [3] 6.75 mi (25:11 / mi)

Quandary peak, 3400 feet of gain, mostly hiking

Thursday Aug 24, 2017 #

Long Run 1:58:00 [3] 10.0 mi (11:48 / mi)

N table mt. Running the entire time, 1600 feet of gain. Relaxed pace.

Wednesday Aug 23, 2017 #

Walking 55:00 [3] 3.3 mi (16:40 / mi)

Tm walking, uphill and flat mix, with a light pack.

Tuesday Aug 22, 2017 #

Intervals 1:20:00 [3] 9.5 mi (8:25 / mi)

1.2 wu and cd to and from Y. Then TM 830 ramping up 1% every 2 minutes to 7%, then 2 min flat, then 15:00 at 710, then TM 830 ramping up to 7%, then 2 min flat at 830, then 15 min at 710 speeding up to 600 for the last minute. Felt great. Good to get a hardish workout in again.

Weights 15:00 [3]

Light leg exercises.

Monday Aug 21, 2017 #

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

Easy on and off running while watching the eclipse. Pretty cool!

Sunday Aug 20, 2017 #

Long Run 3:45:00 [3] 12.0 mi (18:45 / mi)

Up and down Grays including about 3 miles each way on the road. Pretty much all hiking up and mostly running down but stopping for the masses going up. Perfect weather and views!!

Saturday Aug 19, 2017 #

Walking 30:00 [3] 2.2 mi (13:38 / mi)

TM walking with incline and light pack.

Friday Aug 18, 2017 #

Weights 20:00 [3]

Moderate to hard weights.

Walking 15:00 [3] 1.2 mi (12:30 / mi)

Flat walking before weights at lunch.

Easy 48:00 [3] 4.0 mi (12:00 / mi)

Easy trailrunning at dawn.

Thursday Aug 17, 2017 #

Easy 50:00 [3] 6.0 mi (8:20 / mi)

6 miles easy with a bunch of fartles mixed in.

Wednesday Aug 16, 2017 #

Easy 45:00 [3] 5.2 mi (8:39 / mi)

Easy run on pavement.

Tuesday Aug 15, 2017 #

Easy 52:00 [3] 5.5 mi (9:27 / mi)

50 min easy with 4X 30 sec strides. Stopped watch in the park and also did 5 minutes of drills. Gorgeous day!

Weights 20:00 [3]

Weights at the Y.

Walking 11:00 [3] 0.71 mi (15:29 / mi)

TM walking to warmup for weights.

Monday Aug 14, 2017 #

bike 2:00:00 [3] 26.2 mi (4:35 / mi)

Bike to and from work.

Sunday Aug 13, 2017 #

Walking 1:05:00 [3] 4.75 mi (13:41 / mi)

TM wu for 10 min and cd for 5. The other 50 min were alternating fast walking at 5 mph or 4.2 at 10 or more incline.

Saturday Aug 12, 2017 #

Easy 1:00:00 [3] 6.6 mi (9:05 / mi)

Fairly easy run in the Kansas heat at 20 year high school reunion. It was fairly fun but we only had 25% turnout.

Friday Aug 11, 2017 #

Intervals 1:30:00 [3] 8.0 mi (11:15 / mi)

In Kansas, temps were about 85 degrees. 20 min warmup. Then 800 X 3:14. Then one mile at 6:02. I wanted to see if I could break 6, darn!. Then 4 miles at 711, 719, 719, 705. Then 5 min cooldown. Kind of off the schedule but I knew I wouldn't have time to get the long run in with the reunion so I decided to do a harder speed kind of workout.

Thursday Aug 10, 2017 #

Easy 46:00 [3] 3.5 mi (13:09 / mi)

Easy trail run at dawn. NTM.

Weights 15:00 [3]

Weights before drive to Kansas for 20 year high school reunion.

Wednesday Aug 9, 2017 #

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

Easy around Cheesman at lunch.

Easy 12:00 [3] 1.2 mi (10:00 / mi)

Easy to and from gym for swimming.

swimming 20:00 [3]

750 meters of swimming. Swimming is hard!

Tuesday Aug 8, 2017 #

Easy 53:00 [3] 6.0 mi (8:50 / mi)

Easy run at lunch with 6 X 30 sec. strides.

Weights 20:00 [3]

Weights at night after all other workouts.

Fatlek 42:00 [3] 4.0 mi (10:30 / mi)

5 min wu. Then 24 minutes easy on rolling trail. Then hard on same trail but with rest at top of hills with watch stopped. Finished the same trail with watch stopped for rest in 15:44.

Monday Aug 7, 2017 #

yoga 20:00 [3]

Walking 40:00 [3] 2.5 mi (16:00 / mi)

Flat, easyish walking at lunch.

swimming 20:00 [3]

Swimming 600 yards at the end of the day, mostly crawl stroke.

Sunday Aug 6, 2017 #

Long Run 5:30:00 [3] 13.0 mi (25:23 / mi)

14ers- Mt. Shavano and Mt. Tabeguche, approximately 4000 feet of gain, if not more. I added a bonus mile by missing the trail. Mostly this was hiking with majority running downhill. Felt good to turn this around after yesterdays big effort. I felt like I was moving pretty much normal speed even though I did 18 yesterday. Foot was fine throughout weekend and week.

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

Flat TM walking before weights.

Weights 20:00 [3]

Weights at the end of the day, decently heavy.

Saturday Aug 5, 2017 #

Long Run 7:30 [3] 18.0 mi (25 / mi)

I did Handies Peak, Red Cloud, and Sunshine by Lake City. Handies was first and was 3 hours for 8 miles. Then Red Cloud and Sunshine in 4.5 hours. Approximately 8000 feet of gain. I got very luck with the weather and saw no lightning. It was cloudy all day but the clouds were not gathering or moving fast. The San Juans are just amazing every time I go there I realize the other mountains in Colorado are just of a different class. Very lucky to be able to do three 14ers in one day. I saw some overweight people who might not get one in a day.

Thursday Aug 3, 2017 #

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

Bike to and from work.

Hills 1:40:00 [3] 8.0 mi (12:30 / mi)

All on trail - 15 min wu, then 35 min progression run (just couldn't do 45 after biking to and from work). Then 10X 1min uphill with 30 seconds up top, jog down, and 60 sec recovery at the bottom. Then 12 min jog back to car. Felt slow but gave it my best effort on the hills.

Wednesday Aug 2, 2017 #

Easy 47:00 [3] 5.5 mi (8:33 / mi)

Easy two laps around Cheesman and lunch.

Tuesday Aug 1, 2017 #

Long Run 3:00:00 [3] 7.0 mi (25:43 / mi)

Mt. Bierstadt before work with a buddy. Sunrise on top!!!

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