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Training Log Archive: prthiessen

In the 31 days ending Oct 31, 2018:

activity # timemileskm+m
  Long Run3 13:49:00 63.3(13:06) 101.87(8:08)
  Easy17 13:03:00 80.9(9:41) 130.2(6:01)
  bike 10 7:45:25 107.5(4:20) 173.01(2:41)
  Walking6 5:28:00 24.8(13:14) 39.91(8:13)
  Hill Intervals4 3:08:00 19.5 31.38
  Intervals3 2:50:00 19.6(8:40) 31.54(5:23)
  Weights6 1:55:00
  flat tempo run2 1:52:28 13.4(8:24) 21.57(5:13)
  Hill Tempo1 1:14:00 7.04(10:31) 11.33(6:32)
  exercises2 33:00
  ERG1 5:00
  Total30 51:42:53 336.04 540.8

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Wednesday Oct 31, 2018 #

Easy 55:00 [3] 6.0 mi (9:10 / mi)

eay at lunch

Tuesday Oct 30, 2018 #

flat tempo run 45:28 [3] 5.4 mi (8:25 / mi)

.5 mile wu and cd becuase of lack of time.

Then 30 min at tempo pace with splits of 650, 706, 707, and 750 (uphill). Legs felt much better.

Monday Oct 29, 2018 #

Easy 45:00 [3] 4.2 mi (10:43 / mi)

No energy today, was dragging but nothing sore or injured, just general fatigue.

Sunday Oct 28, 2018 #

Easy 43:00 [3] 4.3 mi (10:00 / mi)

Easy on TM while the baby sleeps.

exercises 23:00 [3]

squats, lunges, toe touches, planks, and pushups.

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

Easy on the tm during broncos game

Saturday Oct 27, 2018 #

Hill Intervals 15:00 [3]

Easy 1:00:00 [3] 6.7 mi (8:57 / mi)

Easy flat miles on pavement. Legs felt good.

Friday Oct 26, 2018 #

Hill Intervals 58:00 [3] 6.7 mi (8:39 / mi)

2.5 miles with jogging stroller.

Then 30 min of TM alternating 7:30 at 4% for one minute and 830 flat for one minute. Got the hard effort down to 630 at 4% by the last one but really struggled.

Thursday Oct 25, 2018 #

Easy 1:10:00 [3] 6.9 mi (10:09 / mi)

2 runs today. one was 2.6 miles with jogging stroller to and from preschool.

The second one was the rest of the mileage while the kids napped. Worked hard to squeeze them in.

Wednesday Oct 24, 2018 #

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

Easy wu and cd. Two miles in 1346, first mile in 706, second in 640, not bad for nonsleep

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

Easy to and from YMCA for weights.

Weights 15:00 [3]

Tuesday Oct 23, 2018 #

exercises 10:00 [3]

Exercises in the hospital room

Monday Oct 22, 2018 #

bike 25 [3] 5.7 mi (4 / mi)

To Work

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

Flat fast walking and some running.

Sunday Oct 21, 2018 #

Long Run 1:55:00 [3] 10.3 mi (11:10 / mi)

NTM 1409 feet of gain. Pounded the last 10 minutes downhill. Felt great!

Weights 20:00 [3]

Easy 27:00 [3] 2.3 mi (11:44 / mi)

To and from YMCA running, and 1.2 miles walking on TM at Y after weights.

Saturday Oct 20, 2018 #

Walking 37:00 [3] 2.7 mi (13:42 / mi)

TM walking while kids nap, mix of flat and hills.

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

TM walking flat to get some more miles in.

Friday Oct 19, 2018 #

bike 50:00 [3] 11.4 mi (4:23 / mi)

To and from work.

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

Easy miles on dirt trails.

Thursday Oct 18, 2018 #

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

15 min wu and cd running to YMCA and on TM. Then 4 X .5 miles at 7:00 mpm with 1 min easy in between.

Wednesday Oct 17, 2018 #

Easy 36:00 [3] 4.0 mi (9:00 / mi)

Easy running at the end of the workday, all I had time for.

Walking 28:00 [3] 2.1 mi (13:20 / mi)

TM walking in the evening some uphill.

Tuesday Oct 16, 2018 #

Hill Intervals 50:00 [3] 5.8 mi (8:37 / mi)

Run to the YMCA and back, and at Y on TM at 830 per mile mostly flat except for 1:00 at 4% every 5 minutes.

Monday Oct 15, 2018 #

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

Easy miles.

Saturday Oct 13, 2018 #

Long Run 9:54:00 [3] 43.0 mi (13:49 / mi)

Run your age and change! What a gorgeous day! Literally 8 hours after I finished we were supposed to get a huge snow storm. Lap 1 was in the dark and at sunrise and I didn't see a soul, 1:45. Lap 2 was about 1:45 and Molly and the kids brought donuts and we hung out for a bit. Lap 3 was with WB and K2 (friends) and they are fit so we ran 1:35 in what was starting to get hot. Lap 4 was our friend Bellows and we ran about 1:45, and the last lap was 1:55. I never really looked at the watch during the run. The rattlesnakes were out like crazy. I saw 3 and was warned probably 5 other times. I've never seen it this bad at N. Table. I feel so fortunate to be able to run 40 miles "so easily".

Friday Oct 12, 2018 #

Walking 1:00:00 [3] 4.0 mi (15:00 / mi)

Flat fast walking over a beautiful lunch time.

bike 50:00 [3] 11.4 mi (4:23 / mi)

52nd time to ride my bike to work this year. Met my goal!!!

Thursday Oct 11, 2018 #

bike 50:00 [3] 11.4 mi (4:23 / mi)

To and from work.

Intervals 1:00:00 [3] 7.4 mi (8:06 / mi)

4 intervals of 5:00 at easy, 5:00 at marathon, and 5:00 at 5k pace. Roughly 830, 730, and 700 pace for each with a bit of adjustment for flat dirt trails.

Weights 20:00 [3]

Easy weights in the evening at the Y.

Easy 13:00 [3] 1.2 mi (10:50 / mi)

Easy mile to and from YMCA for weights.

Wednesday Oct 10, 2018 #

bike 50:00 [3] 11.4 mi (4:23 / mi)

Bike to and from work - cold and wet!

Easy 1:00:00 [3] 6.8 mi (8:49 / mi)

Easy miles at lunch in the cold.

Tuesday Oct 9, 2018 #

Hill Intervals 1:05:00 [3] 7.0 mi (9:17 / mi)

10 min wu and cd running to YMCA.

10:00 at 8:30 at 4%
6:00 at 8:15 at 5%
3:00 at 800 at 4%
6:00 at 8:15 at 5%
10:00 at 8:30 at 4%

Felt good.

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

Easy to and from YMCA for weights.

Weights 20:00 [3]

Heavy weights.

Monday Oct 8, 2018 #

Walking 54:00 [3] 4.0 mi (13:30 / mi)

TM walking in the AM with uphill first 30 minutes (always 4.2 mph), then flat and fast the remaining amount (4.8 to 5.0 mph).

Sunday Oct 7, 2018 #

Long Run 2:00:00 [3] 10.0 mi (12:00 / mi)

Easy running around N. Table before Rockies game!

Saturday Oct 6, 2018 #

Walking 1:04:00 [3] 5.0 mi (12:48 / mi)

TM walking while the kids nap, with some uphill.

bike 1:00:00 [3] 10.0 mi (6:00 / mi)

Trying gravel bike out on n table.

ERG 5:00 [3]

Weights 20:00 [3]

Easy 8:00 [3] 0.6 mi (13:20 / mi)

Run home from YMCA for weights.

Friday Oct 5, 2018 #

bike 50:00 [3] 11.4 mi (4:23 / mi)

To and from work.

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

Easy miles on flat trails at lunch legs sluggish but fine.

Thursday Oct 4, 2018 #

Hill Tempo 1:14:00 [3] 7.04 mi (10:31 / mi)

Predawn uphill tempo effort and medium effort down at n table

Wednesday Oct 3, 2018 #

bike 55:00 [3] 12.0 mi (4:35 / mi)

Bike to work and to bens school for fun run.

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

Run home from work easy flat roads. Really tired

Tuesday Oct 2, 2018 #

bike 50:00 [3] 11.4 mi (4:23 / mi)

Commute to and from work.

flat tempo run 1:07:00 [3] 8.0 mi (8:22 / mi)

10 min wu and cd.

Ladder workout
8:00 min at 716 pace a bit downhill
5:00 min at 700 pace
3:00 min at 638 pace
3:00 min at 639 pace
5:00 min at 6:59 pace
8:00 min at 6:34 pace a bit uphill

2:00 min easy between each. Felt harder than I thought but good to go through "the gears".

Weights 20:00 [3]

Light weights at home watching the Rockies game.

Monday Oct 1, 2018 #

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

Easy flat mostly trail miles at lunch.

bike 50:00 [3] 11.4 mi (4:23 / mi)

To and from work.

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