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Training Log Archive: prthiessen

In the 31 days ending Mar 31, 2018:

activity	#	time	miles		km		+m
Easy	22	18:23:30	108.05		173.89
Long Run	4	7:59:00	46.7	(10:15)	75.16	(6:22)
flat tempo run	2	4:12:00	20.4		32.83
Walking	5	3:59:00	18.25	(13:06)	29.37	(8:08)
Intervals	3	2:50:00	20.5	(8:18)	32.99	(5:09)
Weights	8	2:40:00
exercises	9	2:12:00
skiing/snowboarding	1	1:45:00
Hill Intervals	1	1:20:00	8.15	(9:49)	13.12	(6:06)
yoga	2	1:00:00
Hills	2	56:50	10.5	(5:25)	16.9	(3:22)
Total	30	47:17:20	232.55		374.25

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Saturday Mar 31, 2018 #

Long Run 1:57:00 [3] 9.7 mi (12:04 / mi)

Easy but running the whole time lap around N. Table Mountain. Really had to grind into granny gear at times but managed to run the whole time.

Walking 17:00 [3] 1.3 mi (13:05 / mi)

Easy TM flat walking before weights at gym.

Weights 20:00 [3]

Medium heavy weights.

Easy 15:00 [3] 1.5 mi (10:00 / mi)

Easy miles with Ben on his bike in the evening.

exercises 10:00 [3]

Exercises while hoping KU would improve against Villanova.

Friday Mar 30, 2018 #

Easy 59:30 [3] 6.4 mi (9:18 / mi)

Easy run on flat trail, a bit muddy. Legs sluggish but fine.

Easy 25:00 [3] 2.25 mi (11:07 / mi)

Easy flat walking on the TM in the evening.

Thursday Mar 29, 2018 #

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

14 min wu with 4 X 15 second strides. Then 3 X 5 min at about 700 pace with 200 min easy between. Then 10 minutes easy to get to hill. At hill, 4 X 1:45 hard uphill and down hill easy. Finish with 5 min easy. Felt pretty good with legs snapping back from Monday's downhill endeavor.

Weights 20:00 [3]

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

Alternating fast and uphill walking on TM before and after weights.

Wednesday Mar 28, 2018 #

Easy 1:00:00 [3] 6.2 mi (9:41 / mi)

Easy at lunch mostly on Croke Ditch dirt trail (flat).

Easy 19:00 [3] 2.1 mi (9:03 / mi)

Easy miles on TM at night.

Tuesday Mar 27, 2018 #

Easy 21:00 [3] 1.4 mi (15:00 / mi)

Easy mile with Ben on bike in Moab in the morning.

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

Easy in the evening after drive home from Moab.

Monday Mar 26, 2018 #

flat tempo run 1:26:00 [3] 9.0 mi (9:33 / mi)

4.5 miles sort of easy uphill on Pack Creek Road by Moab. Downhill hard for 4.5 miles averaging less than 700 min per mile. Really working downhill.

flat tempo run 12:00 [3]

Sunday Mar 25, 2018 #

flat tempo run 2:34:00 [3] 11.4 mi (13:31 / mi)

Hidden Valley Trail twice by Moab. Decent elevation gain, probably 2000 feet total-ish. Pretty rocky footing but a good workout with a decent pace.

Saturday Mar 24, 2018 #

exercises 15:00 [3]

Didn't get a run in because it took us 8 hours to get to Moab with terrible traffic. Didn't want to leave the kids our first night there. Rented a camper trailer. Super fun with the kids!

Friday Mar 23, 2018 #

Easy 1:04:00 [3] 5.4 mi (11:51 / mi)

Easy trail running up Chimney Gulch with some good elevation gain at lunch. Gorgeous weather!!

Thursday Mar 22, 2018 #

Hill Intervals 1:00:00 [3] 6.95 mi (8:38 / mi)

1.2 to and from gym. At gym all at 835, 3 intervals raising 1% every 2 min up to 7 the first 2 and 8% the last interval. Felt smooth generally

Hill Intervals 20:00 [3] 1.2 mi (16:40 / mi)

Had Court in Castle Rock so I had to try the mini incline after. It is only 200 steps but still fun to really bust it. Did a warmup in 1:48 and then did 1:30 all out to the point of being on the ground at the top. Fun challenge and so different from the Manitou incline.

Easy 40:00 [3] 2.75 mi (14:33 / mi)

Easy 1.2 mile run to and from gym. 1.75 TM walking while watching Kstate game.

Easy 17:00 [3]

Weights in the evening.

Wednesday Mar 21, 2018 #

exercises 15:00 [3]

Easy 59:00 [3] 6.05 mi (9:45 / mi)

Tuesday Mar 20, 2018 #

Easy 1:01:00 [3] 7.5 mi (8:08 / mi)

Easy with 6 X 1:30 surges at about 630 pace. Really tried to work hard. Felt good to give a good effort knowing it wasn't too long.

Weights 20:00 [3]

Heavy weights.

Easy 25:00 [3] 2.0 mi (12:30 / mi)

Easy run to and from gym with a little extra TM flat walking.

Monday Mar 19, 2018 #

yoga 30:00 [3]

Easy 22:00 [3] 2.0 mi (11:00 / mi)

TM - 1 mile flat fast walking and 1 mile easy running.

Sunday Mar 18, 2018 #

Long Run 2:22:00 [3] 16.5 mi (8:36 / mi)

Not exactly sure about mileage - gps batter died, but ran out 1:15 and then ran back to negative split same distance in 1:07. Felt good but this was a good effort on pavement keeping the pace going. Really tried to focus on being efficient. Only 520 days until LT100 :).

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

Easy to and from YMCA for weight machines.

Weights 20:00 [3]

Did every weight machine at the YMCA, rather than free weights since third weight session of the week.

Saturday Mar 17, 2018 #

Walking 1:00:00 [3] 4.85 mi (12:22 / mi)

TM walking - first half hour, mostly 4.2 at 10%. Second half hour very fast topping out at 10:00 miles walking. Trying to get faster. Felt good.

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

Second TM session while kids nap flat and mostly at 5.0 mph.

exercises 15:00 [3]

Lunges, squats, and pushups while KU beats Seton Hall.

Friday Mar 16, 2018 #

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

Windy!! Easy but for 3 x 30 sec strides near end. Mostly flat trail. Legs heavy but not sore

Thursday Mar 15, 2018 #

Hills 51:00 [3] 6.0 mi (8:30 / mi)

Six miles on some hills at a pretty good clip, particularly uphill in the last half. All I had time for.

Easy 20:00 [3] 2.0 mi (10:00 / mi)

Easy before and after evening weights.

Weights 20:00 [3]

Pretty heavy weights.

Wednesday Mar 14, 2018 #

Easy 51:00 [3] 5.5 mi (9:16 / mi)

Easy at lunch on mostly flat trail, gorgeous day

Tuesday Mar 13, 2018 #

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

12 min easy wu with strides and 14 min cd. 10:00 min at 730 pace, with two minutes flat easy. Then 6:00 at about 710 pace, then flat and easy for 2 minutes. Then 3:00 X 6:45 pace. Felt good but not fast. Oh well.

Easy 20:00 [3] 2.0 mi (10:00 / mi)

Mix of running and uphill tm walking before and after weights

Weights 20:00 [3]

Decently heavy weights for a skinny guy

Monday Mar 12, 2018 #

Easy 59:00 [3] 6.4 mi (9:13 / mi)

Easy run at lunch with 4X 1 min strides in the last 20 minutes. Wasn't going to run but then at last minute had to give an evening presentation so I ran at lunch to have more energy for it. Felt good.

Sunday Mar 11, 2018 #

Easy 1:01:00 [3] 6.4 mi (9:32 / mi)

Easy, mostly on hilly trails in the afternoon on a gorgeous day. Not sore at all. Feeling good.

skiing/snowboarding 1:45:00 [3]

Went skiing with Ben. Two times down Schoolmarm at Keystone. No poles to make it just a bit of skill building for me. A Basin lessons for him were worth every penny. He can go down and turn without problem but he is crazy. He almost hit like 6 people!

exercises 10:00 [3]

Saturday Mar 10, 2018 #

Easy 38:00 [3] 4.0 mi (9:30 / mi)

TM easy at YMCA while kids were in childcare.

Weights 20:00 [3]

Medium weights at Y while kids in childcare.

Long Run 1:50:00 [3] 10.5 mi (10:29 / mi)

Later in the day, NTM trail run with relatively decent vert, running mostly the whole way. Felt really strong particularly in light of earlier run and weights.

Friday Mar 9, 2018 #

Walking 1:12:00 [3] 5.7 mi (12:38 / mi)

TM flat fast walking.

Wednesday Mar 7, 2018 #

Easy 1:00:00 [3] 6.2 mi (9:41 / mi)

Flat easy run mostly on trails (Croke Ditch by work at lunch).

exercises 20:00 [3]

Light exercises no weight s

Tuesday Mar 6, 2018 #

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

10 min wu with strides and 15 min cd.

4X 1 mile
710
700
658
720 (this was mostly uphill so this is a very good effort).

Pleased with effort

exercises 20:00 [3]

Exercises with light to medium weights at home in the evening while Molly worked.

Monday Mar 5, 2018 #

yoga 30:00 [3]

Easy 20:00 [3] 2.0 mi (10:00 / mi)

Easy two TM miles after yoga. Going to try and get a few miles on Mondays and see how it goes.

Sunday Mar 4, 2018 #

Easy 1:15:00 [3] 6.3 mi (11:54 / mi)

TM easy while the kids nap. Mostly at 10:00 pace, but with some fast walking mixed in. Not a lot of pop in the legs but getting in the miles.

Walking 30:00 [3] 2.3 mi (13:03 / mi)

TM walking in the evening, all flat, with a bit of running.

exercises 12:00 [3]

Easy leg exercises.

Saturday Mar 3, 2018 #

Long Run 1:50:00 [3] 10.0 mi (11:00 / mi)

Run at NTM, fairly hard on about 10 minutes of downhill near the end. Amazingly beautiful day. Felt a bit sore I think still from Thursday's hill and weight session.

exercises 15:00 [3]

Calesthenics with light weights before running.

Friday Mar 2, 2018 #

Easy 57:00 [3] 6.0 mi (9:30 / mi)

Easy miles on a beautiful day at lunch.

Thursday Mar 1, 2018 #

Weights 20:00 [3]

Medium weights at Y

Easy 20:00 [3] 2.0 mi (10:00 / mi)

Easy miles to and from Y prior to and after weights.

Hills 5:50 [3] 4.5 mi (1:18 / mi)

12 min wu and cd. 8 X 1:20 uphill hard with 30 seconds at top. Downhill hard for 50 seconds then 1 minute rest.

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