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Training Log Archive: prthiessen

In the 7 days ending Feb 16:

activity # timemileskm+m
  Easy5 5:05:32 33.18(9:13) 53.4(5:43)
  bike 4 3:23:00 43.8(4:38) 70.49(2:53)
  Long Run1 2:27:00 13.25(11:06) 21.32(6:54)
  Walking2 2:15:00 9.55(14:08) 15.37(8:47)
  Intervals1 1:15:00 9.67(7:45) 15.56(4:49)
  exercises2 40:00
  Total7 15:05:32 109.45 176.14
averages - weight:169lbs

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Saturday Feb 16 #

Easy 50:00 [3] 5.5 mi (9:05 / mi)

TM morning session with all kinds of speeds and hills thrown in but easy effort throughout

Walking 45:00 [3] 3.22 mi (13:59 / mi)

TM walking but one mile of running thrown in. Mostly uphill but some flat. Getting the miles in.

Friday Feb 15 #

Intervals 1:15:00 [3] 9.67 mi (7:45 / mi)

15 min wu and cd running easy pace. 15 min at 7:50 X 4%. Then 5 min easy. Then 8 X 1:30 at sub 6:30 with 2 min rest in between.

Walking 1:30:00 [3] 6.33 mi (14:13 / mi)

Uphill walking for 45 minutes at 4.0 and 10% immediately right after other workout. Then flat walking on TM and outside for the remainder.

Thursday Feb 14 #

Easy 1:02:00 [3] 7.0 mi (8:51 / mi)

Easy with 4 X 1 min strides in the last 20 minutes. Pretty tired from this week.

bike 55:00 [3] 12.0 mi (4:35 / mi)

Bike commute #16.

Wednesday Feb 13 #

Easy 1:00:34 [3] 7.0 mi (8:39 / mi)

Easy miles at lunch on a gorgeous day. Legs felt great.

bike 55:00 [3] 11.4 mi (4:49 / mi)

Bike commute #15

exercises 20:00 [3]

Tuesday Feb 12 #

bike 43:00 [3] 9.0 mi (4:47 / mi)

Bike commute #14.

Easy 1:13:00 [3] 7.51 mi (9:43 / mi)

Easy miles at lunch in the mud and slop.

Monday Feb 11 #

bike 50:00 [3] 11.4 mi (4:23 / mi)

Bike commute 13 - cold (about 15) out. Lots of layers!

Easy 59:58 [3] 6.17 mi (9:43 / mi)

Easy miles on flat roads and trails at lunch. Pretty chilly out but sunny, yeah!

exercises 20:00 [3]

Sunday Feb 10 #

Long Run 2:27:00 [3] 13.25 mi (11:06 / mi)
weight:169lbs

First 4 were flatfish roads, same with last 4 coming home. The middle was pretty muddy trails on N. Table. About a 7 or 8 pound pack the whole time to get used to race weight. Felt good - all healthy, pretty decent energy for just a grinder run.

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