Training Log Archive: prthiessen

Progression run for 75 minutes.

Splits- 9:15, 8:52, 7:54, 7:28, 7:09, 8:21, 8:25, 8:58, 8:27. Pretty flat course with good weather. Felt that my pacing went well and just held the faster pace for the full mile rather than just the 5 minutes called for in the workout.

20 minutes of weights after

Recovery run bit of roads and trail. 6.5 miles at 9:11 pace.

Weights for 25 minutes before recovery run.

TM - first 30 minutes of TM walking at 8-10 degrees at 4.2 mph with 15 lb weight in hydration pack.
Second thirty minutes at 13 degrees with final 5 minutes at 15 degrees.

Recovery run of 7.1 miles at 9:50 per mile. Pretty flat and nice so this was a pretty slow time but I didn't look at watch at all for pace and just let it flowed because it was a recovery run.

Trail hill fartlek. Ran 7.5 miles and mixed in 29 30-60 seconds fartleks on both uphills and downhills. Was pretty beat up but in a good way at the end.

Gained 1300 feet so not insignificant.

Weights in the evening for 25 minutes- mostly squats, lunges and other leg work because ribs still prevented much upper body weights.