Training Log Archive: prthiessenIn the 7 days ending Mar 14, 2015:
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Saturday Mar 14, 2015 #
Long Run 3:27:00 [3] 13.8 mi (15:00 / mi)
White Ranch hilly trail run. Actually I ended up doing 6 intervals on this one steep section it is about .6 miles and gains 600 feet. I did it up in about 15 minutes 6 times and then down in about 8-10 minutes. I was pretty consistent. Total Elevation gain was 4794. Pretty tired at the end but kept interval pace pretty consistent.
Friday Mar 13, 2015 #
Easy 50 [3] 5.3 mi (9 / mi)
Meant to do ultra pace and just went a bit too fast. Mix of road and trail around Cheesman Park at lunch.
Thursday Mar 12, 2015 #
Hill Intervals 1:05:00 [3] 7.5 mi (8:40 / mi)
TM hill intervals. 15 minutes warmup and 10 minute cooldown. Then 8X 2:30 at 8% with 2:30 super easy flat in between intervals. This workout was just about right. Took some good focus but I was not dead at the end.
Wednesday Mar 11, 2015 #
Walking 30:00 [3] 2.1 mi (14:17 / mi)
TM walking - 4.2 mph 10 minutes warmup to 10%. Then 10 minutes at 12% and 10 minutes at 15%. Pretty tired from prior day.
Tuesday Mar 10, 2015 #
Intervals 1:18:00 [3] 8.2 mi (9:31 / mi)
15 minutes warmup and 12 minute cooldown.
One mile intervals- on pretty flat. 1st, 3rd, and 5th interval are a tiny bit uphill along Cherry Creek.
650, 652, 652, 641, 638
Kept it pretty close to 850 for 1 minute between miles. No walking at all.
One mile intervals- on pretty flat. 1st, 3rd, and 5th interval are a tiny bit uphill along Cherry Creek.
650, 652, 652, 641, 638
Kept it pretty close to 850 for 1 minute between miles. No walking at all.
Weights 20:00 [3]
20 minutes of leg and arm weights.
Monday Mar 9, 2015 #
yoga 40:00 [3]
Sunday Mar 8, 2015 #
Easy 52:04 [3] 4.9 mi (10:38 / mi)
Ultra pace 1045 miles - easy and needed it as legs were a good bit spent.