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Training Log Archive: prthiessen

In the 7 days ending Aug 17:

activity # timemileskm+m
  Long Run2 6:51:00 29.47(13:57) 47.43(8:40)
  bike 3 2:55:00 38.8(4:31) 62.44(2:48)
  Walking2 1:54:00 7.4(15:24) 11.91(9:34)
  Easy2 1:45:08 9.83(10:42) 15.82(6:39)
  flat tempo run1 1:30:00 10.32(8:43) 16.61(5:25)
  Hills1 1:00:00 6.7(8:57) 10.78(5:34)
  Weights2 30:00
  Total7 16:25:08 102.52 164.99

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Saturday Aug 17 #

Easy 30:08 [3] 2.5 mi (12:03 / mi)

Stroller run before family camping trip. Fun but tiring

Friday Aug 16 #

Long Run 3:01:00 [3] 12.4 mi (14:36 / mi)

Night run practicing, went well. N. Table all to myself starting at 8 pm. 2100 feet of gain. Tired legs but got it done.

Thursday Aug 15 #

Weights 15:00 [3]

In the evening.

Hills 1:00:00 [3] 6.7 mi (8:57 / mi)

TM workout - no time for wu/cd. 60 minutes with intervals of 5 min each of 820 at 4%, 850 at 6% and 920 at 8%. I got interrupted by work at the 25 min mark and had to regroup. Ugh! Got it done.

Walking 52:00 [3] 3.2 mi (16:15 / mi)

Walking miles with to and from YMCA, then on TM at 15%, all with light pack in the evening.

Wednesday Aug 14 #

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

Bike commute 66.

Easy 1:15:00 [3] 7.33 mi (10:14 / mi)

Easy at lunch on flat trail followed by 4 X :30 strides at the end.

Tuesday Aug 13 #

bike 1:15:00 [3] 16.0 mi (4:41 / mi)

Bike commute #65 with extra commute to school.

Weights 15:00 [3]

Extra weights in the evening.

flat tempo run 1:30:00 [3] 10.32 mi (8:43 / mi)

As hard as I could run in the heat and with stress from work.

Monday Aug 12 #

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

Bike commute 64.

Walking 1:02:00 [3] 4.2 mi (14:46 / mi)

Relatively easy flat walking at lunch.

Sunday Aug 11 #

Long Run 3:50:00 [3] 17.07 mi (13:28 / mi)

White Ranch - 2952 feet of gain. Was able to run almost exclusively, but slowly, for first 14 miles. I was trying to find the way between White Ranch and Golden Gate Parks for a grand loop, but there is too much road in between, nearly 4 miles. Did about 7 of these on rolling hilly road. Elevation peaked out at 8100. Beginning at 6300. I just didn't have time to get higher. It was somewhat hot so that helped the workout. Splits were mostly int he 14-16 for the first 8 miles uphill. Then mostly in the 11 to 13 for the last 9 miles as it was mostly downhill. A good workout. Stayed on my nutrition and hydration.

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