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Training Log Archive: prthiessen

In the 7 days ending May 19:

activity # timemileskm+m
  Easy6 4:27:00 25.55(10:27) 41.12(6:30)
  flat tempo run1 1:10:00 8.6(8:08) 13.84(5:03)
  Hill Intervals1 53:00 5.7(9:18) 9.17(5:47)
  bike 1 50:00 10.4(4:48) 16.74(2:59)
  exercises1 20:00
  Weights1 18:00
  Long Run1 3:00 16.8(11) 27.04(7)
  Total7 8:01:00 67.05 107.91

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Saturday May 19 #

Long Run 3:00 [3] 16.8 mi (11 / mi)

All on trails that were pretty muddy and slowed me down. Saw almost no one else out.

Hour 1 - 5.8 miles on flat to rolling hilly trails. Felt fine.

Hour 2- uphill and downhill at N. Table pretty consistent but mud slowed me down - 5 miles.

Hour 3 - ran same route as Hour 1 but ran 5 miles in 54:00. Called it good since running 6.2 miles tomorrow in Colfax Marathon Relay. Really focused to get in this good effort in the last hour. Averaged 1 min per mile faster.

Friday May 18 #

Easy 1:05:00 [3] 5.45 mi (11:56 / mi)

Easy trail running and a bit of hiking at N. Table. Great day before the rain!

Thursday May 17 #

flat tempo run 1:10:00 [3] 8.6 mi (8:08 / mi)

5 min wu and cd. Flat road run on pavement pretty good effort, tried to be consistent - middle miles were 745, 739, 723,731,731, 750 (uphill), 818 (uphill).

Easy 16:00 [3] 1.2 mi (13:20 / mi)

Easy to and from YMCA

Weights 18:00 [3]

Pretty heavy leg weights for me.

Wednesday May 16 #

bike 50:00 [3] 10.4 mi (4:48 / mi)

Bike to and from work.

Easy 48:00 [3] 5.2 mi (9:14 / mi)

Easy miles at lunch.

Tuesday May 15 #

Hill Intervals 53:00 [3] 5.7 mi (9:18 / mi)

Hill intervals on TM after run to and from gym. All at 825 at 8% min on/min off last 5 hills I built up until 10%.

Easy 44:00 [3] 4.5 mi (9:47 / mi)

Easy miles at lunch after hill intervals, mostly flat trails

Monday May 14 #

Easy 59:00 [3] 6.7 mi (8:48 / mi)

Easy miles at lunch dodging thunderstorms.

Sunday May 13 #

Easy 35:00 [3] 2.5 mi (14:00 / mi)

Super easy with the family pushing the jogging stroller.

exercises 20:00 [3]

Nonweight exercises.

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