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Training Log Archive: prthiessen

In the 31 days ending Jul 31:

activity # timemileskm+m
  Long Run5 28:00:16 110.77(15:10) 178.27(9:26)
  Easy17 14:32:32 80.03(10:54) 128.79(6:46)
  bike 12 11:05:00 151.4(4:24) 243.66(2:44)
  Walking10 8:09:20 27.27(17:57) 43.89(11:09)
  Hills3 5:10:02 22.25(13:56) 35.81(8:39)
  Hill Intervals2 2:32:00 14.8(10:16) 23.82(6:23)
  flat tempo run1 1:30:41 10.47(8:40) 16.85(5:23)
  Weights2 40:00
  exercises1 25:00
  Total30 72:04:51 416.99 671.08

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Wednesday Jul 31 #

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

Bike commute 59.

Walking 59:12 [3] 4.07 mi (14:33 / mi)

Flat walking in the heat.

Tuesday Jul 30 #

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

Bike commute 58.

Easy 47:00 [3] 4.4 mi (10:41 / mi)

45 minutes easy with 4 X 15 second strides at a good effort.

Monday Jul 29 #

Easy 50:00 [3] 4.0 mi (12:30 / mi)

Easy mix of shuffling and walking.

Sunday Jul 28 #

Walking 20:00 [3] 1.0 mi (20:00 / mi)

Pushing the stroller to get the legs moving.

Saturday Jul 27 #

Long Run 17:16:00 [3] 64.4 mi (16:05 / mi)

Never summer 100k

Thursday Jul 25 #

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

Bike commute 57.

Walking 30:00 [3] 2.15 mi (13:57 / mi)

Just out of for a lunch stroll.

Wednesday Jul 24 #

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

Bike Commute 56

Easy 34:32 [3] 3.82 mi (9:02 / mi)

10 min easy, 10 min marathon pace, 10 min easy. The rest walking. Hot!

Tuesday Jul 23 #

Easy 32:00 [3] 3.5 mi (9:09 / mi)

Easy miles in the evening.

Monday Jul 22 #

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

Bike commute 55.

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

Easy at lunch with 4 striders near the end at the track.

Sunday Jul 21 #

Easy 50:00 [3] 5.1 mi (9:48 / mi)

Easy miles while it thunders mix of pavement and trail. 4 X 1:00 pickups in the second half.

Saturday Jul 20 #

Long Run 1:30:00 [3] 7.07 mi (12:44 / mi)

N. Table last tuneup before Never Summer. 1,140 feet of gain. Felt good.

Friday Jul 19 #

bike 1:05:00 [3] 15.0 mi (4:20 / mi)

Bike commute 54. Hot! Plus bike to Olde town to meet the kids for ice cream after work.

Hills 50:02 [3] 5.15 mi (9:43 / mi)

Very hot - it was 96 when finished. Tried to pick up the pace on the ups the first half and the downs the second half. 513 feet of gain all near my work meandering in the neighborhoods.

Thursday Jul 18 #

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

Bike commute 53

Easy 1:15:00 [3] 6.0 mi (12:30 / mi)

Mostly ultra shuffle with some flat walking in the super heat

Wednesday Jul 17 #

flat tempo run 1:30:41 [3] 10.47 mi (8:40 / mi)

Really hot out, in the mid 90s. I knew this one would be difficult and I wouldn't hit marathon pace. I did manage to run splits of 846, 800, 744, 806, 837 at the beginning with some downhill assistance.

I then ran an 837, 806, 803 so I was keeping it together.

The wheels then fell off a bit and I rant 10:01, 10:10 and 10:12.

Rough outing but good mentally. On the pavement.

Weights 20:00 [3]

Walking 15:08 [3] 0.75 mi (20:11 / mi)

Tm at 15 % before and after eveningvweights

Tuesday Jul 16 #

Easy 1:00:00 [3] 5.96 mi (10:04 / mi)

Easy slow miles in the heat.

Monday Jul 15 #

bike 1:40:00 [3] 22.4 mi (4:28 / mi)

Bike commute to work 52. Later in the day, bike downtown the long way (17 miles) to the Rockies game. Giving the legs a break.

Sunday Jul 14 #

Long Run 1:59:16 [3] 13.09 mi (9:07 / mi)

On relating creek paved trail. Surprised to not be sore. Mostly 9s first half uphill then 8s downhill

Walking 35:00 [3] 1.6 mi (21:52 / mi)

TM uphill walking at 15% when the kids go to bed.

Easy 15:00 [3] 1.0 mi (15:00 / mi)

Easy miles with single stroller to and from park while the big kids ride bikes.

Saturday Jul 13 #

Long Run 3:00:00 [3] 13.31 mi (13:31 / mi)

White ranch 2600 feet of gain in upper 80s heat. Felt good. Getting it done

Walking 45:00 [3] 2.3 mi (19:34 / mi)

TM uphill walking in the evening at 15% while kids watch movie. Not as sore/tired as expected.

Friday Jul 12 #

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

Bike commute 51

Easy 57:00 [3] 5.4 mi (10:33 / mi)

Easy running on the Croke Ditch trail mixing in 1 to 1:30 minutes of walking every 10 minutes or so just to keep the effort easy.

Walking 45:00 [3] 2.1 mi (21:26 / mi)

Tm slow uphill walking after kids go down

Thursday Jul 11 #

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

Bike commute 50! Yeah

Easy 1:11:00 [3] 7.85 mi (9:03 / mi)

Easy rolling pace on pavement in the heat- 95 degrees. Good training!

Wednesday Jul 10 #

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

Bike commute 49.

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

Easy flat trail miles on Croke Ditch trail in lunch heat.

Easy 35:00 [3] 1.75 mi (20:00 / mi)

TM walking in the evening. 30 min uphill at 15% and 3.1 mph then the rest easy flat.

Tuesday Jul 9 #

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

Bike commute 48!

Hill Intervals 1:22:00 [3] 8.6 mi (9:32 / mi)

15 min wu and cd. 20 min at tempo more or less, miles were 716, 720, and 750 but with the latter being uphill. Then ran 8 X 2:00 uphill with 30 seconds up top and then hard downhill with 1 min rest at bottom. Alternated 4 running up and 4 walking up. Pretty beat by the end and had to get back to work. Good workout though!

Weights 20:00 [3]

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

Easy to and from y for evening weights.

Monday Jul 8 #

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

easy walking with stroller

Easy 1:01:00 [3] 6.0 mi (10:10 / mi)

Sunday Jul 7 #

Walking 1:10:00 [3] 4.1 mi (17:04 / mi)

TM almost all uphill walking at 15%, a little flat to mix it up.

Walking 45:00 [3] 1.2 mi (37:30 / mi)

Family hike with baby in backpack.

Easy 35:00 [3] 2.0 mi (17:30 / mi)

Easy miles pushing the single bob baby stroller to and from dinner with neighbors.

Walking 40:00 [3] 2.0 mi (20:00 / mi)

Tm walking at night at 10%

Saturday Jul 6 #

Easy 40:00 [3] 2.6 mi (15:23 / mi)

Super easy miles with single bob stroller with older kids to and from coffee shop.

Long Run 4:15:00 [3] 12.9 mi (19:46 / mi)

Up and down Gray's Peak 4400 feet of gain. Ran up the road to add time and distance. A little running up, particularly road, mostly running down with 8 min miles for the last 3 on the road. Felt good.

Easy 30:00 [3] 2.4 mi (12:30 / mi)

Easy miles to and from YMCA kids night out pushing the kids in the double bob.

Friday Jul 5 #

Hill Intervals 1:10:00 [3] 6.2 mi (11:17 / mi)

15 min wu and cd. Then on TM 30 minutes of minute on minute off. Minute on was 8:15 at 8 % and minute off was 4% at 4 mph. Really good/tough workout. Legs motored through.

exercises 25:00 [3]

Thursday Jul 4 #

Easy 1:00:00 [3] 6.05 mi (9:55 / mi)

EASY MILES IN Arvada with single stroller. So much lighter than the double!

Wednesday Jul 3 #

Hills 2:15:00 [3] 8.55 mi (15:47 / mi)

2300 feet of gain. From hotel to top of incline with pack. Incline was in 33 minutes. Much slower after being sore the day before but felt good. Always fun to run in Manitou.

Tuesday Jul 2 #

Hills 2:05:00 [3] 8.55 mi (14:37 / mi)

2376 feet gain from hotel to top of Incline and run down Barr trail. Did the incline in 28 minutes with no breaks. Felt pretty good.

Monday Jul 1 #

Walking 1:00:00 [3] 4.5 mi (13:20 / mi)

Flat fast walking in the heat.

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