Training Log Archive: prthiessen

Had to do a quick workout so

TM at 4.2 at 10% for 5 min, then 25 minutes at 4.2 and 15%.

Then immediately 5 minutes on rowing machine trying to maintain sub 2:00 for 500 meters.

Beat by the end.

15 min warmup and 10 min cooldown consisting mostly of stairs in our office building to take a break from TM.

Then cruise hill intervals 6X 5:00 at 8:00 at 4% with 2:00 recovery between. The first three intervals I was at this pace and my HR was consistently climbing from 152, 154 to 157, and then falling back down to 135 during the recovery interval. I started to dial up the speed, still at 4%, such that on the 4th interval I was at 747 per mile and HR of 162, 5th interval was 740 per mile and HR of 164, and then the last interval I really ramped up such that by the end I was at 713 per mile with HR at 169. Really whipped at the end.

15 min warmup on TM with strides.

Then minute off at 630 and minute off at 830 flat. I agree that I can get more efficient on stride rate. The last 3-4 minute on intervals I was actually down to 605/610. Felt decent.

10 minutes of cooldown outside.

Long run 90% on pavement. Ralston Creek trail out to Arvada Reservoir and down to N. Table Mt. The first 8 miles are mostly at least slightly uphill so I was really doing 930-1000 most of the time. HR around 130 much of this. Just a general lack of energy today and perhaps a touch of lack of motivation. Brought it home running under 850 for the last 5 miles.

Rested at home for 20 minutes and then ran/walked to the gym.

20 minutes of weightlifting.

Ran home and did 4 strides. Beat at the end.