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Training Log Archive: prthiessen

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  Long Run7 20:38:00 82.8(14:57) 133.25(9:17)
  Easy14 14:47:00 83.95(10:34) 135.1(6:34)
  bike 13 10:50:00 135.2(4:48) 217.58(2:59)
  Walking14 9:47:09 38.18(15:23) 61.44(9:33)
  flat tempo run3 3:12:00 24.1(7:58) 38.78(4:57)
  Weights7 2:08:00
  Threshold/VO2 combo1 1:10:00 7.5(9:20) 12.07(5:48)
  Hill Tempo1 50:00 5.2(9:37) 8.37(5:58)
  Intervals1 35:00 3.5(10:00) 5.63(6:13)
  exercises1 10:00
  Total30 64:07:09 380.43 612.24

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Friday Aug 31, 2018 #

Easy 45:00 [3] 4.0 mi (11:15 / mi)

Getting out in the AM before sunrise for some easy miles at NTM after a stressful, but successful day in mediation yesterday!

Easy 1:02:00 [3] 6.4 mi (9:41 / mi)

Mostly easy with hill fartleks uphill and downhill.

Thursday Aug 30, 2018 #

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

Uphill walking after a LONG day at work, but we settled the case so less stressful fall before baby. Yeah!

Wednesday Aug 29, 2018 #

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

Flat easy lunch run on Croke Ditch trail, flat.

bike 50:00 [3] 10.4 mi (4:48 / mi)

Bike to and from work.

Tuesday Aug 28, 2018 #

bike 50:00 [3] 10.4 mi (4:48 / mi)

Bike to and from work.

flat tempo run 1:01:00 [3] 7.7 mi (7:55 / mi)

15 min wu and cd.

then 4.16 miles in 30:00, splits were sub 710 for the first 2, then slightly above 710 for the latter 2 splits which were uphill more.

Monday Aug 27, 2018 #

bike 50:00 [3] 10.4 mi (4:48 / mi)

To and from work.

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

Outside flat walking at home.

Saturday Aug 25, 2018 #

Long Run 3:40:00 [3] 9.5 mi (23:09 / mi)

Same as yesterday, hiking up and running down Mt. Holy Cross 3800 feet of gain. Didn't have time with conference to make it all the way up.

Weights 15:00 [3]

Easy weights.

Friday Aug 24, 2018 #

Long Run 3:24:00 [3] 9.4 mi (21:42 / mi)

Hiking up running down Mt. Holy Cross. 3800 feet of gain.

Easy 1:25:00 [3] 5.0 mi (17:00 / mi)

Easy at the end of the day running/hiking up Vail mt while at a conference.

Thursday Aug 23, 2018 #

Threshold/VO2 combo 1:10:00 [3] 7.5 mi (9:20 / mi)

WU and CD.

on TM - 15 min at 9:00 per mile at 8%

five min easy

then 6 X 2:00 at 6:30 with 2 min recovery. Ramped up last one to 6:05. Felt good.

Weights 20:00 [3]

Walking 7:00 [3] 0.5 mi (14:00 / mi)

Warmup for weights.

Wednesday Aug 22, 2018 #

flat tempo run 1:01:00 [3] 7.6 mi (8:02 / mi)

6 min easy WU and CD. 48 minutes at tempoish pace (like 750 per mile). Needed to blow off some steam.

bike 50:00 [3] 10.4 mi (4:48 / mi)

Easy to and from work.

Tuesday Aug 21, 2018 #

bike 50:00 [3] 10.4 mi (4:48 / mi)

Bike to and from work.

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

Really rough day at work. Got out at lunch just easy.

Monday Aug 20, 2018 #

bike 50:00 [3] 10.4 mi (4:48 / mi)

To and from work.

Walking 54:00 [3] 4.2 mi (12:51 / mi)

Flat fast walking at lunch.

Sunday Aug 19, 2018 #

Long Run 1:35:00 [3] 10.4 mi (9:08 / mi)

Easy on the TM while the kids nap, longish.

Walking 9 [3] 0.5 mi (18 / mi)

TM uphill after run.

Saturday Aug 18, 2018 #

Weights 20:00 [3]

Long Run 1:35:00 [3] 10.0 mi (9:30 / mi)

TM miles while the kids nap.

Friday Aug 17, 2018 #

bike 50:00 [3] 10.4 mi (4:48 / mi)

To and from work.

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

Easy flat road run, with 6 X 2 minutes at roughly 10k pace. Felt good.

Thursday Aug 16, 2018 #

Easy 57:00 [3] 5.2 mi (10:58 / mi)

Bad day at work equals easy miles in the evening.

Wednesday Aug 15, 2018 #

bike 50:00 [3] 10.4 mi (4:48 / mi)

Bike to and from work.

Easy 45:00 [3] 5.0 mi (9:00 / mi)

Easy TM miles while the kids nap (nanny sick )

Walking 22:00 [3] 1.5 mi (14:40 / mi)

Bonus flat TM miles after easy run.

Tuesday Aug 14, 2018 #

bike 50:00 [3] 10.4 mi (4:48 / mi)

To and from work.

Easy 56:00 [3] 4.5 mi (12:27 / mi)

Easy trail running early in AM with 4 X 10 second uphill hard.

Walking 42:00 [3] 3.2 mi (13:07 / mi)

Flat fast walking at lunch.

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

Easy miles to and from Y in the evening.

Weights 20:00 [3]

Monday Aug 13, 2018 #

Walking 52:00 [3] 4.2 mi (12:23 / mi)

Easy flat miles at lunch.

bike 50:00 [3] 10.4 mi (4:48 / mi)

Bike to and from work.

Sunday Aug 12, 2018 #

Long Run 2:36:00 [3] 11.5 mi (13:34 / mi)

White Ranch - middle of the day with heat in the 80s. 2200 feet of gain. Pretty much all uphill the first half and all downhill the second half. Felt good, not great but nothing wrong.

Walking 35:00 [3] 2.5 mi (14:00 / mi)

Easy flat TM walking in the evening.

Saturday Aug 11, 2018 #

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

Easy miles flat outside with 4 X 30 sec strides near end.

Weights 17:00 [3]

Heavy (for me) weights, more than normal.

Walking 50:00 [3] 3.6 mi (13:53 / mi)

TM walking with a pack uphill mostly in the hot garage. Some flat fast for 20 min.

Easy 25:00 [3] 1.5 mi (16:40 / mi)

Super easy jog with stroller around Clear Creek loop in Golden.

Friday Aug 10, 2018 #

Easy 1:00:00 [3] 5.0 mi (12:00 / mi)

Easy trail running at N. Table.

Walking 48:00 [3] 3.0 mi (16:00 / mi)

TM walking uphill and somewhat fast flat in the evening. Bonus!

Thursday Aug 9, 2018 #

bike 50:00 [3] 10.4 mi (4:48 / mi)

Bike to and from work.

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

Easy WU and CD. Then at track

2 X 1600 at 6:29 and 6:24 with 3 min between laps.

This was all I had time for.

Weights 16:00 [3]

Weights before the YMCA closed.

Wednesday Aug 8, 2018 #

bike 50:00 [3] 10.4 mi (4:48 / mi)

To and from work.

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

Croke Ditch easy miles at lunch.

Tuesday Aug 7, 2018 #

bike 50:00 [3] 10.4 mi (4:48 / mi)

Bike to and from work.

Hill Tempo 50:00 [3] 5.2 mi (9:37 / mi)

Run to and from YMCA for wu and cd.

Workout was 30 minutes hill tempo mixing 4% at 8:00, 6% at 830, and 8% at 900 pace. Pretty worked at end but not destroyed.

Monday Aug 6, 2018 #

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

Easy lunch miles on the flat Croke Ditch trail.

Sunday Aug 5, 2018 #

Weights 20:00 [3]

Walking 5:00 [3] 0.38 mi (13:09 / mi)

Flat TM walking.

flat tempo run 1:10:00 [3] 8.8 mi (7:57 / mi)

5:00 WU and CD. 60 minutes ran 7.6 miles in a "blind" tempo run. Didn't ever know how fast I was actually going.

Walking 37:00 [3] 2.5 mi (14:48 / mi)

Mix of uphill and flat TM walking in the evening.

Saturday Aug 4, 2018 #

Easy 40:00 [3] 4.0 mi (10:00 / mi)

Easy miles at the end of vacation and back home.

Walking 45:00 [3] 3.2 mi (14:04 / mi)

TM walking uphill and flat fast. No pack.

Friday Aug 3, 2018 #

Long Run 5:00:00 [3] 19.0 mi (15:47 / mi)

Run to Barr camp and down, then up inclineee to. Bailout and run down

5172 of gain

Back to great wolf lodge!

exercises 10:00 [3]

Thursday Aug 2, 2018 #

Easy 1:02:00 [3] 6.55 mi (9:28 / mi)

Easy early am miles at snow mt end to waterfall

500 feet offf gain

Wednesday Aug 1, 2018 #

Walking 1:40:00 [3] 2.5 mi (40:00 / mi)

Easy am family hike at snow mt ranch

433 feet

Long Run 2:48:00 [3] 13.0 mi (12:55 / mi)

Same hike as yesterday but much cooler with bonus miles. Very windy but legs felt great, not sore at all.

By the way Monday, tues and Wed runs all at 8800 feet and higher. Great altitude camp with the fam doing all the YMCA stuff!

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