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Training Log Archive: prthiessen

In the 31 days ending Dec 31, 2018:

activity # timemileskm+m
  Easy20 16:30:10 107.4(9:13) 172.84(5:44)
  Long Run4 13:47:00 69.8(11:51) 112.33(7:22)
  Walking3 3:06:00 13.1(14:12) 21.08(8:49)
  exercises8 2:20:00
  Intervals1 1:30:00 9.1(9:53) 14.65(6:09)
  bike 1 50:00 11.4(4:23) 18.35(2:44)
  flat tempo run1 50:00 6.0(8:20) 9.66(5:11)
  Weights2 45:00
  Total29 39:38:10 216.8 348.9

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Monday Dec 31, 2018 #

Easy 57:00 [3] 5.3 mi (10:45 / mi)

Super snowy and cold but got the miles in. 2703 for the year!! Pretty pleased with the number, although much of the last two weeks was spent meaninglessly trying for it, oh well.

Sunday Dec 30, 2018 #

Easy 30:00 [3] 3.0 mi (10:00 / mi)

Tm after drive back from Kansas just getting loose

Saturday Dec 29, 2018 #

Long Run 2:01:00 [3] 14.1 mi (8:35 / mi)

In Kansas, cold but not windy. 6.9 first hour and 7.2 the second hour. Worked pretty hard to run meg splits. 828 avg pace. Last 3 miles all at 806 finishing on track.

Friday Dec 28, 2018 #

Easy 1:10 [3] 6.5 mi (11 / mi)

Two easy sessions of 2.7 and 3.5, legs beat from yesterday

exercises 15:00 [3]

Thursday Dec 27, 2018 #

exercises 20:00 [3]

Intervals 1:30:00 [3] 9.1 mi (9:53 / mi)

15 we and 20 cd. Then in the track in is but with 30 mph gusts 8 x half mile with 3 min walk. 322, 320, then all 316 or 317, last one at 310. Finally felt healthy, good to blow it out

Wednesday Dec 26, 2018 #

Easy 1:03:00 [3] 7.0 mi (9:00 / mi)

Got out there. May not have been much but I was. There

Tuesday Dec 25, 2018 #

Easy 1:03:00 [3] 7.0 mi (9:00 / mi)

Easy in kc with fartleks mixed in. Almost to normal

Monday Dec 24, 2018 #

Walking 1:12:00 [3] 4.6 mi (15:39 / mi)

Tm multiple sessions with hills in some

Easy 30:00 [3] 3.0 mi (10:00 / mi)

Just getting the miles in, felt not great but oh well

Sunday Dec 23, 2018 #

Easy 1:08:00 [3] 7.0 mi (9:43 / mi)

Easy Kansas miles outside, even pace, not sick but slow

exercises 20:00 [3]

Calisthenics mostly while holding a baby

Saturday Dec 22, 2018 #

Easy 1:00:00 [3] 5.6 mi (10:43 / mi)

Tm mostly at 6.0 flat

Friday Dec 21, 2018 #

Walking 52:00 [3] 4.0 mi (13:00 / mi)

Still sick flat walking

Thursday Dec 20, 2018 #

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

Still pretty sick, getting better but a normal person would not be running :).

Tuesday Dec 18, 2018 #

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

Getting a cold, felt like crap. Only went out because the weather was great for December.

Monday Dec 17, 2018 #

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

To and from work.

Easy 58:00 [3] 6.0 mi (9:40 / mi)

Easy flat Croke Ditch trail miles at lunch.

Sunday Dec 16, 2018 #

Long Run 2:03:00 [3] 12.3 mi (10:00 / mi)

First 83 minutes on TM with many different mixes of speeds and inclines, but mostly 7.0. Then outside 4 miles after Molly was back home. Great day!

exercises 20:00 [3]

Saturday Dec 15, 2018 #

Easy 1:00:00 [3] 6.25 mi (9:36 / mi)

Easy flat on van bibber trails.

Weights 25:00 [3]

Easy light weights.

Friday Dec 14, 2018 #

Walking 1:02:00 [3] 4.5 mi (13:47 / mi)

Flat fast walking at lunch, really trying to keep my arms bent to keep the speed up. Always get crazy race-walker looks!

Thursday Dec 13, 2018 #

Easy 58:00 [3] 6.8 mi (8:32 / mi)

Easy at lunch on Croke Ditch trail with a number of fartlek pickups in the middle.

Wednesday Dec 12, 2018 #

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

Easy with 4 X 1 min fartleks in the middle.

exercises 20:00 [3]

Tuesday Dec 11, 2018 #

Easy 54:00 [3] 5.8 mi (9:19 / mi)

Easy flat at lunch on Croke Ditch trail.

Monday Dec 10, 2018 #

Easy 50:00 [3] 5.3 mi (9:26 / mi)

Easy flat miles on Croke Ditch trail at lunch. Sore but moving almost at normal pace.

exercises 15:00 [3]

Sunday Dec 9, 2018 #

Easy 31:00 [3] 3.1 mi (10:00 / mi)

TM - many different speeds all flat, some strides at 730 per mile just to loosen up. Only a bit sore, can still do stairs and bend in all directions so not bad.

Saturday Dec 8, 2018 #

Long Run 8:23:00 [3] 36.0 mi (13:58 / mi)

Lap 1 I took out very easy. It was actually 17.5 and my friend's GPS said only 3300 feet of gain for that lap. I wound up running an extra mile running to an aid station to get help for a guy who had fallen. He had to go to the ED even. Poor guy. I probably lost about 20 minutes. Total time was 4:23.

Lap 2 there were a lot less people doing the 55k. Probably only 40 total. The first six miles was all uphill so that was a slog, but I started passing people. In the second lap I passed 12 people and never got passed. I finished the second lap in 4:00 hours even so I pretty much ran dead even splits minus the time for going to the aid station. Finished strong and ran downhill the last 5-6 miles.

Stayed on top of hydration and nutrition. Gear was perfect. Had two bms which was unusual and slowed me by about 5 or 6 minutes. No big deal.

This definitely was not a goal race but I felt really happy with the day and getting out and just getting in a long workout. It was also really nice to run a race at White Ranch where I do so many training runs. Kind of like a home court advantage.

Friday Dec 7, 2018 #

exercises 15:00 [3]

Thursday Dec 6, 2018 #

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

Wednesday Dec 5, 2018 #

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

Easy flat miles on the Croke ditch trail at lunch.

Weights 20:00 [3]

Light weights while Ben is at karate.

Tuesday Dec 4, 2018 #

flat tempo run 50:00 [3] 6.0 mi (8:20 / mi)

Pretty windy the second half. Miles were 837, 756, 736, 737, 800, and then 917. Felt good looking forward to racing.

Sunday Dec 2, 2018 #

Easy 1:09:00 [3] 6.55 mi (10:32 / mi)

Alternating running 10 minutes at 7.0 per mile and then walking uphill for 5 min at 4.2 and 10%.

exercises 15:00 [3]

Saturday Dec 1, 2018 #

Long Run 1:20:00 [3] 7.4 mi (10:49 / mi)

TM at the Y easy, with many hills mixed in all with race-weight pack.

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