Training Log Archive: prthiessen

This was all I could fit in with wife's work schedule. Only had 90 minutes. Had GPS on but never looked at it. Just ran a little harder than easy. Was sore from yesterday and it was 80 degrees so hot, but felt good.

mile splits - 809, 739, 751, 800, 809, 758, 816, 813, 900, 901, 706

some hills messed up the last few splits but 811 was overall pace. Was surprised it as that fast. I do think that was faster than easy but I also think that I am faster than I think when I don't have the residual tiredness in my legs from training for big races. Good exercise!

10 min warmup run

then without any rest 3 sets of
10 X squats 30 lb dumbells
20 X lungest 30 lb dumbells
10 box jumps
10 burpees
10 X handstand pushups

then 15 min at 4.2 and 15%

TM - covered pace setting with towel. Ran for 15 min until it felt easy/medium - HR was at 124, strides were 150 per minute. Left if there for the remainder of the hour. It turns out I was at 8:20 pace. This felt a little hard, but HR for the last half hour only got up to 134 BPM.

Easy 5.8 miles around City Park with a friend.

Tempo Run modified

First 30 minutes worked up quicker each five minutes on Cherry Creek path.
first 10 8:30, then 724 for 704, then 705 for 5, then 701 for 5:00, then 657 for 5,

Then easy 5:00 at 837.
Then 1:00 at 5:58 per mile
2:00 at 840 per mile
Then 1:00 at 604 per mile
Then 2:00 at 902 per mile
Then 1:00 at 604 per mile
Then 2:00 at 900 per mile
Then 100 at 559 per mile

Then 10:00 at 920 per mile.

Trail run at White Ranch - decent effort, not all out but not easy.

I am injury free and last week was pretty easy so I am good to go. I have had more than a month "off" although I have been working out or running 6 days a weak, not much focus.