Training Log Archive: prthiessenIn the 7 days ending Jul 9, 2011:
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Saturday Jul 9, 2011 #
Long Run 2:30:00 [4] 16.3 mi (9:12 / mi)
shoes: Brooks Cascadias Size 12
This was a combo run on pavement/trails in the heat of the day - probably around 88 degrees. Average pace was 9:13. I stayed hydrated and took plenty of Gus but this was not an easy run. The first hour felt hard, then I settled in and felt better for a while. I tried really hard not to push it or feel bad that it wasn't going well because of the race next week. I'm sure I'll bounce back.
Weights 1:00:00 [3]
Leg weights and abs. Lighter weights but same reps because of upcoming race. Ice bath after.
Friday Jul 8, 2011 #
Walking 45:00 [3] 3.2 mi (14:04 / mi)
shoes: Nike frees
TM- Walking 5 minutes warmup. Then 4.2 MPH at 10% incline for 40 minutes. Good workout, not easy, but not hard.
Thursday Jul 7, 2011 #
Speed/Track 1:05:00 [5] 8.5 mi (7:39 / mi)
shoes: Nike frees
Ran 15 minute warmup. GPS watch wasn't working so I ran for 7:00 minutes on flat trail (measured later on mapmyrun and it was .93 miles). Ran the second mile back on same course in 6:36; third was 6:49; fourth was 6:38 and fifth was 6:39. I then did a 15 minute cooldown. Pretty good workout and I really had to focus to keep the pace up in the heat. All systems go!
Wednesday Jul 6, 2011 #
Recovery Run 50:00 [3] 5.0 mi (10:00 / mi)
shoes: Brooks Addiction 9
50 mintues easy. Slow and steady but nothing injured or hurting.
Weights 1:00:00 [3]
Leg weights- goblets, lunges, etc; arm weights and ab ripper X
Tuesday Jul 5, 2011 #
Hill Intervals 1:25:00 [5] 9.04 mi (9:24 / mi)
shoes: Nike frees
TM - 5:00 Warmup. Then 40 minutes at 8:50 and 5% incline. I was dripping with sweat and pretty wasted at that point so I knocked it down to 9:13 for 15 minutes and was still really tired so bumped it down to 9:30. I tried really hard to stay mentally tough but the length of the workout also played a pretty big factor. Stomach was pretty torn up when done. Tough workout and couldn't get the weights in after that I wanted.
Monday Jul 4, 2011 #
Walking 2:15:00 [3] 9.7 mi (13:55 / mi)
shoes: Solomon Crossmax
Walked up Bergen Peak 7400-9800 averaged 17 MPM for 4.5 miles uphill walking. Then ran down the 5.2 miles. Felt great and passed many. Walking pace was hard but sustainable and I really could feel how efficient I have become at walking. I wasn't really tired at all at the top.