Training Log Archive: prthiessenIn the 7 days ending Nov 8, 2014:
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Saturday Nov 8, 2014 #
Recovery Run 1:00:00 [3] 6.3 mi (9:31 / mi)
With jogging stroller ran for 60:00 minutes at about 9:00 minutes per mile. Just couldn't do it any other way without the stroller.
Friday Nov 7, 2014 #
Lactate Threshold 1:00:00 [5] 7.5 mi (8:00 / mi)
15 min warmup with flat strides 15 min cooldown after
30 minutes (4.1 miles) splits were 6:58, 7:01, 7:31, 7:35, 7:49 for the last bit
Splits are misleading because the first half was downhill with the wind and the second half was the opposite. Worked hard, tried to stay loose but suffered a good bit in a good way.
30 minutes (4.1 miles) splits were 6:58, 7:01, 7:31, 7:35, 7:49 for the last bit
Splits are misleading because the first half was downhill with the wind and the second half was the opposite. Worked hard, tried to stay loose but suffered a good bit in a good way.
Thursday Nov 6, 2014 #
Walking 50:00 [4] 3.4 mi (14:42 / mi)
50 minutes on the treadmill (5 min run warmup and cooldown to and from gym).
TM all at 4.2 mph 10 degrees for first 10 minutes, then 11 for next 10 min, then 12 for 10 min, then 13 for 10 min, then 14 for 10 min.
Weights later in the day for 20 min, combo of legs and arms.
TM all at 4.2 mph 10 degrees for first 10 minutes, then 11 for next 10 min, then 12 for 10 min, then 13 for 10 min, then 14 for 10 min.
Weights later in the day for 20 min, combo of legs and arms.
Wednesday Nov 5, 2014 #
Recovery Run 1:00:00 [3] 6.5 mi (9:14 / mi)
Easy AM run of 6.5 miles at 9:22 per mile
Tuesday Nov 4, 2014 #
Hill Intervals 1:00:00 [5] 7.0 mi (8:34 / mi)
TM hill intervals
15 min warmup with strides,
Then 8 degrees at 8:27 mph for 2 minutes and then easy flat recovery for 2 min. 8 intervals. I made sure that the TM was up to speed and the incline for ALL of the full 2 min, in other words I started it well in advance of the starting mark. Effort felt about right, struggled but didn't die and maintained confidence throughout.
15 min cooldown.
15 min warmup with strides,
Then 8 degrees at 8:27 mph for 2 minutes and then easy flat recovery for 2 min. 8 intervals. I made sure that the TM was up to speed and the incline for ALL of the full 2 min, in other words I started it well in advance of the starting mark. Effort felt about right, struggled but didn't die and maintained confidence throughout.
15 min cooldown.
Sunday Nov 2, 2014 #
Long Run 2:45 [3] 15.0 mi (11 / mi)
15 miles pretty easy rolling trail run, 11:15 overall, nontechnical with these splits
14:21, 13:31, 10:23, 9:45, 14:25, 9:30, 9:18, 10:03, 12:57, 12:43, 9:09, 9:45, 10:00, 9:37, 10:00
One thing I noticed is that I have not had the hint of an injury for this first two months. I know you have been easing me into things, but I would say I have had less of a hint of injury than the last time we trained. Thank you very much for that and we'll hope I can keep it up.
14:21, 13:31, 10:23, 9:45, 14:25, 9:30, 9:18, 10:03, 12:57, 12:43, 9:09, 9:45, 10:00, 9:37, 10:00
One thing I noticed is that I have not had the hint of an injury for this first two months. I know you have been easing me into things, but I would say I have had less of a hint of injury than the last time we trained. Thank you very much for that and we'll hope I can keep it up.