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Training Log Archive: prthiessen

In the 31 days ending May 31:

activity # timemileskm+m
  Easy14 13:32:00 75.55(10:45) 121.58(6:41)
  Long Run4 12:54:08 64.44(12:01) 103.71(7:28)
  bike 10 9:08:00 133.2 214.37
  Walking8 5:36:00 18.7(17:58) 30.09(11:10)
  skiing/snowboarding1 3:00:00
  Intervals2 2:07:00 15.7(8:05) 25.27(5:02)
  Hills2 1:56:00 12.5(9:17) 20.12(5:46)
  flat tempo run2 1:41:00 13.0(7:46) 20.92(4:50)
  Weights5 1:24:00
  Hill Intervals1 1:10:00 5.5(12:44) 8.85(7:55)
  Fatlek1 1:07:00 7.2(9:18) 11.59(5:47)
  exercises1 15:00
  Total29 53:50:08 345.79 556.5

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Friday May 31 #

Long Run 3:00:08 [3] 19.5 mi (9:14 / mi)

Flat humid long Kansas run, all pavement pounding around my home town

Thursday May 30 #

Walking 50:00 [3] 3.0 mi (16:40 / mi)

Tm uphill at 15 % before work

Easy 36:00 [3] 3.2 mi (11:15 / mi)

Easy lunch miles, bloody nose oh well

Wednesday May 29 #

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

Bike commute 38.

Intervals 50:00 [3] 6.5 mi (7:42 / mi)

10 min wu and cd, only had this tie.

then 10 minutes on a dirt track mile split was 7:05 and tried to carry that pace. Ran 5.75 laps

2 min easy jog

7 minutes at 6:40 pace

2 minutes jog

5 minutes with 1200 at 4:40 pace so just a shade over 90 second quarters

2 minutes jog.

2 minutes with the quarter at 91 and finishing it off.

Felt good but worked :)

Tuesday May 28 #

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

Bike commute 37

Monday May 27 #

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

30 minutes easy outside then 45 minutes uphill on the TM at 15%.

Sunday May 26 #

Easy 1:07:00 [3] 5.5 mi (12:11 / mi)

Easy running at 10000 by Molly's parents cabin. Hard down the last 15, seasoning the quads

Walking 30:00 [3] 1.5 mi (20:00 / mi)

Family hiking

exercises 15:00 [3]

Long Run 4:00:00 [3] 19.35 mi (12:24 / mi)

Molly asked me late in the day to do my long run, so added to prior workouts. 3065 feet of gain, very steady pace at n table all the way to white ranch, felt good, with pack, getting light setup dialed

Saturday May 25 #

Easy 1:05:00 [3] 5.0 mi (13:00 / mi)

Easy trail running by cabin

Friday May 24 #

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

Bike commute 36

Easy 1:00:00 [3] 6.3 mi (9:31 / mi)

Easy at lunch on Croke ditch trail

Thursday May 23 #

Hill Intervals 1:10:00 [3] 5.5 mi (12:44 / mi)

15 min wu and cd. 8 X 2 min hard uphill with jog down and 1 min recovery. Felt good.

Easy 14:00 [3] 1.2 mi (11:40 / mi)

Easy to and from gym in the evening.

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

TM walking after weights, mostly at 15 %

Weights 20:00 [3]

Wednesday May 22 #

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

Bike commute 35!

Tuesday May 21 #

flat tempo run 1:01:00 [3] 8.0 mi (7:37 / mi)

I felt surprisingly fast today. 5 min wu and cd. 50 minutes at marathon pace. Felt good but didn't want to overdo it.

Walking 36:00 [3] 2.0 mi (18:00 / mi)

TM hiking in the evening uphill mostly at 15% and 3.0 mph.

Monday May 20 #

Walking 45:00 [3] 2.5 mi (18:00 / mi)

TM most at 15% just checking the systems after being sick on Sunday.

Saturday May 18 #

Hills 46:00 [3] 5.0 mi (9:12 / mi)

TM wu and cd. Then 30 minutes in 5 min increments of 750 at 4%, 820 at 6%, and 850 at 8 %. Really had to work for it.

Friday May 17 #

skiing/snowboarding 3:00:00 [3]

A Basin spring skiing but hard skiing with almost no groomers, trees and steps and moguls. A good workout with good friends.

Thursday May 16 #

Easy 53:00 [3] 5.4 mi (9:49 / mi)

Easy miles with 4 longer strides in the second half.

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

Bike commute 34

Wednesday May 15 #

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

Bike commute 33

bike 13:00 [3] 23.0 mi (34 / mi)

Long road biking ride with friend at lunch to mix it up.

Walking 30:00 [3] 1.5 mi (20:00 / mi)

TM walking 3 mph at 15%.

Tuesday May 14 #

Intervals 1:17:00 [3] 9.2 mi (8:22 / mi)

Flat pavement in the spring heat. Alternating for an hour, 10 minutes of easy pace, and 10 minutes of marathon pace. Then 2:30 easy, and 5 minutes hard. Last 10 minutes easy. Worked pretty good at the end in a good way.

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

Bike commute 32

Monday May 13 #

bike 50:00 [3]

Bike commute 31. So fun!

Easy 1:00:00 [3] 6.1 mi (9:50 / mi)

Easy at lunch on croke Dutch trail

Sunday May 12 #

Long Run 2:54:00 [3] 12.64 mi (13:46 / mi)

N. Table at sunset and into dark after Mother's day. The only time to do it this weekend and I am still working on dialing in my lighting. 2,312 feet of elevation gain so a decent amount of hiking and frankly nothing terribly fast. Also, good to "make" myself go out there at the end of the day just to get some good mental training in. Actually it was a perfect day for it.

Saturday May 11 #

Weights 12:00 [3]

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

Made up a fun tm workout while kids in childcare. 5 minutes at 15% and 3.5, 5 minutes easy uphill running then 5 min downhill running at 3 % 7.8 mph. Nothing to hard but a lot of gear changing and kept the tm from getting boring

Friday May 10 #

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

Easy miles on the Croke Ditch Trial at lunch.

Thursday May 9 #

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

Easy to and from YMCA

Easy 30:00 [3] 1.5 mi (20:00 / mi)

TM walking at the end of the workout 15% mostly at 3.2 mph.

Weights 20:00 [3]

Hills 1:10:00 [3] 7.5 mi (9:20 / mi)

Easy 5 minutes warmup and cooldown. In the middle first 30 minutes focusing on hard uphill, second 30 minutes focusing hard on the downhill.

Wednesday May 8 #

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

Easy miles in the rain. Good to test out rain gear since Denver so rarely has rain.

Tuesday May 7 #

Fatlek 54:00 [3] 6.0 mi (9:00 / mi)

15 min wu and then 20 min cooldown. 12 laps at track of hard on the straights and float the curves. there is a track about .5 miles from my work so that is just fine. Really focused on staying relaxed and not grimacing. If I was starting to grimace, I slowed down just a bit. I enjoyed this workout.

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

Super easy to and from gym for weights in the evening.

Weights 17:00 [3]

Building the weights back up.

Walking 30:00 [3] 1.5 mi (20:00 / mi)

TM hiking at 15% and 3.0 mph as the last workout of the day.

Sunday May 5 #

Walking 1:35:00 [3] 5.5 mi (17:16 / mi)

Two Tm hiking sessions 35 min and an hour. Majority of it at 15% and 3.4 mph. Prepping for rrr100

Saturday May 4 #

flat tempo run 40:00 [3] 5.0 mi (8:00 / mi)

15 min wu with proper strides. Then did 5k on TM - started first mile in 6:22, then second mile at 6:18, and then moved down to 6:15 at the half way mark. Then kept going faster every .1 of a mile until I ended the last .5 miles at 5:45.

19:30 5k which is 10 seconds faster than Thanksgiving.

Couldn't do a proper cooldown because Sean was crying.

Friday May 3 #

bike 1:25:00 [3] 19.0 mi (4:28 / mi)

Bike commute 30 with bonus miles to pick up car

Rode for 1 hour very soon before 3 hour run.

Long Run 3:00:00 [3] 12.95 mi (13:54 / mi)

2500 feet of gain with pack. Slow right after biking. Legs still sore from weightlifting. No issues though. Had to run today because Molly works all weekend. Good to be outside so much on a great day!

Thursday May 2 #

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

Bike commute 29

Easy 1:01:00 [3] 6.9 mi (8:50 / mi)

Easy mostly flat miles at lunch.

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

Easy to and from YMCA

Weights 15:00 [3]

Building up the weights again or at least trying to.

Wednesday May 1 #

Easy 1:13:00 [3] 6.5 mi (11:14 / mi)

Easy miles while on a conference call meeting.

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