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Training Log Archive: prthiessen

In the 31 days ending Mar 31:

activity # timemileskm+m
  Easy14 12:55:30 70.39(11:01) 113.28(6:51)
  skiing/snowboarding4 7:30:00
  Long Run4 7:09:51 56.26(7:38) 90.54(4:45)
  Walking8 5:51:00 23.97(14:39) 38.58(9:06)
  bike 6 5:21:42 72.63(4:26) 116.89(2:45)
  exercises10 3:05:00
  Hill Intervals2 2:47:00 14.61(11:26) 23.51(7:06)
  Weights5 1:37:00
  flat tempo run1 1:12:00 8.35(8:37) 13.44(5:21)
  Fatlek1 1:10:00 8.1(8:39) 13.04(5:22)
  Hill Tempo1 1:05:00 6.62(9:49) 10.65(6:06)
  cardio2 53:00
  ERG1 20:00
  swimming1 12:00
  Total28 51:09:03 260.93 419.93
averages - weight:163.8lbs

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Saturday Mar 30 #

skiing/snowboarding 2:00:00 [3]

Skiing at Winter Park with Ben.

Thursday Mar 28 #

skiing/snowboarding 1:30:00 [3]

Back better but still don’t want to risk it

Wednesday Mar 27 #

bike 1:20:00 [3] 17.0 mi (4:42 / mi)

Bike commute 22 - back feeling better, gorgeous day.

Tuesday Mar 26 #

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

Easy walking miles to protect back - better, but still only 80%

Sunday Mar 24 #

Easy 1:35:00 [3] 5.96 mi (15:56 / mi)

Ntm, felt great at beginning, then weird back spasm/pain meant I struggled to walk. Had to call Molly yo pick me up and take me back to my car. Hope it doesn’t last long

exercises 15:00 [3]

Before run

Saturday Mar 23 #

Easy 1:00:30 [3] 6.77 mi (8:56 / mi)

Easy outside on pavement

exercises 10:00 [3]

Walking 20:00 [3] 1.5 mi (13:20 / mi)

TM walking uphill

Walking 31:00 [3] 2.1 mi (14:46 / mi)

Third session of the day somewhat uphill tm

Friday Mar 22 #

Easy 30:00 [3] 3.4 mi (8:49 / mi)

Easy with 4 x 45 second strides at end

Walking 40:00 [3] 2.8 mi (14:17 / mi)

Tm mostly 4.0 at 10%

Thursday Mar 21 #

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

Commute 21

Easy 1:05:00 [3] 6.05 mi (10:45 / mi)

Mostly on the tm mixing up speeds while watching the tournament

Wednesday Mar 20 #

exercises 20:00 [3]

Weights 20:00 [3]

Decently heavy right after long run

Easy 10:00 [3] 0.6 mi (16:40 / mi)

Easy home from gym

Long Run 2:55:00 [3] 20.31 mi (8:37 / mi)

Almost all pavement, 968 feet of gain around n table. Did a great job of pacing but the last 40 minutes I got low on calories and the wheels fell off. With a light pack

Tuesday Mar 19 #

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

Croke Dutch trail at lunch. Legs were dead as I was up much of the night with Sean while Molly was at work

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

Bike commute 20, so much easier not in the cold

Monday Mar 18 #

Walking 32:00 [3] 2.05 mi (15:37 / mi)

Tm walking in the am 10% and 4 mph,no pack

Hill Intervals 1:02:00 [3] 6.83 mi (9:05 / mi)

Wu and cd outside. Really well calibrated workout, Paul!

8 min at 830 at 4%
2 min easy
5 min at 800 at 5%
2 min easy
2 min at 730 at 6%
5min at 800 at 5 %
2 min easy
8min at 4 % starting at 830 down to 745

Felt good and strong

exercises 30:00 [3]

Sunday Mar 17 #

Easy 25:00 [3] 2.4 mi (10:25 / mi)

Run errand 7, maybe, to grocery store

Easy 58:00 [3] 6.15 mi (9:26 / mi)

Easy after grocery run on flat trails

Saturday Mar 16 #

exercises 20:00 [3]

Hill Intervals 1:45:00 [3] 7.78 mi (13:30 / mi)

Keystone gulch road trail at 9600 feet, 8 x 1 hill intervals with easy down and 30 seconds at bottom

Friday Mar 15 #

Easy 1:10:00 [3] 6.5 mi (10:46 / mi)

Easy miles at keystone with a pack after skiing

skiing/snowboarding 3:00:00 [3]

Skiing with the kids, Ben is improving!

Thursday Mar 14 #

Long Run 3:51 [3] 15.25 mi (15 / mi)

Tough miles breaking trail at n table after the bomb cyclone

Wednesday Mar 13 #

exercises 25:00 [3]

Easy 1:01:00 [3] 5.8 mi (10:31 / mi)

Super easy in the post bomb cyclone snow

cardio 30:00 [3]

I never list snow shoveling but it was so heavy this time I am

Tuesday Mar 12 #

Easy 59:00 [3] 6.21 mi (9:30 / mi)
weight:163.8lbs

Easy flat miles on soft Croke Ditch trail with 4 X :45 fast in the last 45 minutes. Ankle feeling better.

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

Bike commute #19.

Monday Mar 11 #

bike 56:42 [3] 14.43 mi (3:56 / mi)

Bike mix of flat fast and gravel riding. NOT commute

exercises 20:00 [3]

Sunday Mar 10 #

Long Run 2:41:00 [3] 11.43 mi (14:05 / mi)

N. Table 2000 feet of gain total. Left ankle still not right so took it easy and even walked some downhills to be safe. Otherwise feel good, but a bit sore after yesterday's mix of activities.

Saturday Mar 9 #

ERG 20:00 [3]

Weights 20:00 [3]

swimming 12:00 [3]

500

cardio 23:00 [3]

Elliptical

Friday Mar 8 #

Walking 20:00 [3] 1.45 mi (13:47 / mi)

Tm walking uphill before Sean’s nap

exercises 10:00 [3]

While on conference call

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

Easy miles with double bob

bike 35:00 [3] 7.0 mi (5:00 / mi)

Ride to get car from mechanic

Walking 45:00 [3] 3.0 mi (15:00 / mi)

Last workout of the day on TM with pack walking uphill mostly at 4.0 at 8%.

Thursday Mar 7 #

Easy 59:00 [3] 6.0 mi (9:50 / mi)

Easy flat at lunch, ankle still gimpy

Wednesday Mar 6 #

flat tempo run 1:12:00 [3] 8.35 mi (8:37 / mi)

Medium hard in conditions mix of flat road and trail

Weights 30:00 [3]

Left ankle a bit gimpy, light weights

Tuesday Mar 5 #

exercises 15:00 [3]

Walking 50:00 [3] 3.5 mi (14:17 / mi)

TM walking - uphill at 9% for the first 30 minutes.

Monday Mar 4 #

Hill Tempo 1:05:00 [3] 6.62 mi (9:49 / mi)

Holy cow, 60 min at 8%, 913 pace for 25 min then to 920 until 27 min left, had to step off for 30 seconds twice the. Down to 10 min pace was all I could do, ouch

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

Easy to and from ymca

Weights 15:00 [3]

Walking 26:00 [3] 2.07 mi (12:34 / mi)

Tm flat walking while Sean naps

exercises 20:00 [3]

Sunday Mar 3 #

Easy 1:03:00 [3] 2.85 mi (22:06 / mi)

Easy trudging and running through deep snow in the open space behind our house

skiing/snowboarding 1:00:00 [3]

Skiing at eldora with Ben holy pow!

Saturday Mar 2 #

Long Run 1:30:00 [3] 9.27 mi (9:43 / mi)

Really cold and this is all I had time for because Molly had a shift.

Weights 12:00 [3]

Weight in the evening at the Y

Walking 3:00 [3] 0.15 mi (20:02 / mi)

Easy walking after weights before Sean woke up.

Walking 54:00 [3] 3.35 mi (16:07 / mi)

TM walking with pack mostly uphill at 6.5% later in the evening.

Friday Mar 1 #

Fatlek 1:10:00 [3] 8.1 mi (8:39 / mi)

Mostly flat because couldn’t get to hills but ran many fart leaks in middle 45 and 4 x 15 seconds uphill hard at end

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