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Training Log Archive: prthiessen

In the 29 days ending Feb 29, 2016:

activity	#	time	miles		km		+m
Long Run	2	3:56:41	25.1	(9:26)	40.39	(5:52)
skiing/snowboarding	3	3:28:00	7.0		11.27
Walking	3	2:50:00	12.5	(13:36)	20.12	(8:27)
Intervals	3	2:35:00	17.9	(8:40)	28.81	(5:23)
Easy	4	2:20:00	14.56	(9:37)	23.43	(5:58)
yoga	4	2:00:00
Weights	3	1:20:00	2.1		3.38
Hill Tempo	1	1:00:00	6.5	(9:14)	10.46	(5:44)
Progression Run	1	1:00:00	8.0	(7:30)	12.88	(4:40)
flat tempo run	1	57:30	7.7	(7:28)	12.39	(4:38)
ERG	2	55:00
exercises	1	55:00
Hill Progression Run on TM	1	50:00	5.7	(8:46)	9.17	(5:27)
bike	2	47:20	32.0	(1:29)	51.5	(55)
Total	27	24:54:31	139.06		223.79

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Monday Feb 29, 2016 #

skiing/snowboarding 55:00 [3] 7.0 mi (7:51 / mi)

15 min wu and cd. Great day outside for a lunch run. Splits for the 25 minutes of tempo were 7:30, 7:20, 7:15, 7:15. Not bad.

Saturday Feb 27, 2016 #

Walking 1:45:00 [3] 8.0 mi (13:07 / mi)

Ran up Chimney Gulch trail with 2500 feet of elevation gain. Took it really easy and it was quite icy in spots. Ran pretty much the whole time. A good easy effort.

Friday Feb 26, 2016 #

Walking 30:00 [3] 2.1 mi (14:17 / mi)

Tm walking at 4.2 mph at 10% for 30 min.

Thursday Feb 25, 2016 #

Hill Progression Run on TM 50:00 [3] 5.7 mi (8:46 / mi)

TM progression run with increase by 1% every 2 minutes up to 4% and then back flat. Three progressions of that. All was at easy pace of 835.

Wednesday Feb 24, 2016 #

Intervals 45:00 [3] 4.6 mi (9:47 / mi)

Easy run around Cheeseman Park.

Tuesday Feb 23, 2016 #

Intervals 50:00 [3] 6.2 mi (8:04 / mi)

TM flat cruise intervals. 15 min wu and cd. 4 X .5 at 740 pace with 1 min rest intervals. Felt good, achilles issue nearly gone.

Saturday Feb 20, 2016 #

Hill Tempo 1:00:00 [3] 6.5 mi (9:14 / mi)

15 min wu, 20 min cd, 25 min at 8:00 at 4% in Steamboat (elevation 7000), on the TM. Felt good about this workout, was pretty challenging mentally but stuck it out without a break.

Weights 20:00 [3]

Mixed weights, still protecting calf/achiles area

Friday Feb 19, 2016 #

Weights 30:00 [3] 2.1 mi (14:17 / mi)

TM walking at 4.2 mph at 10%. Felt fine.

Weights 15:00 [3]

Mixed weights.

Wednesday Feb 17, 2016 #

ERG 30:00 [3]

Longest rowing session, 30:00 for total of 7200 meters at 2:05 per 500 meters. Really tired at the end but good.

Tuesday Feb 16, 2016 #

Progression Run 1:00:00 [3] 8.0 mi (7:30 / mi)

Weather was just too nice so went outside. 6.2 progression with splits of 736, 715, 715, 713, 700 and 655. Finished up with cooldown. Felt good and was able to progress faster each mile more or less with just a little downhill contributing to faster splits.

Monday Feb 15, 2016 #

yoga 55:00 [3]

Sunday Feb 14, 2016 #

Long Run 2:20:00 [3] 12.0 mi (11:40 / mi)

Easy long run in the dark after the kids went to bed. About 7 of these miles were on pavement. Again, super easy pace but moving the whole time in the dark. Ran up to and around part of N. Table. Felt decent, no issues with calf.

Saturday Feb 13, 2016 #

bike 45:00 [3] 6.0 mi (7:30 / mi)

TM run with 8 X 645 and 1:30 pickup intervals. 834 easy otherwise.

Weights 15:00 [3]

Mixed weights but non-load bearing because calf still causing a bit of issues. Not really painful, but tight.

Friday Feb 12, 2016 #

bike 2:20 [3] 26.0 mi (5 / mi)

Bike to and from work 13 miles each way.

Thursday Feb 11, 2016 #

Easy 55:00 [3] 5.5 mi (10:00 / mi)

Easy lap around city park. Sore, and got the flu shot so no energy.

Wednesday Feb 10, 2016 #

flat tempo run 57:30 [3] 7.7 mi (7:28 / mi)

Temp run at about 730 for almost 60 minutes.

C • Incorrectly logged 1

Tuesday Feb 9, 2016 #

Easy 45:00 [3] 4.5 mi (10:00 / mi)

Actually ran around Broncos parade, very easy but body needed easy day.

Monday Feb 8, 2016 #

yoga 25:00 [3]

Sunday Feb 7, 2016 #

Long Run 1:36:41 [3] 13.1 mi (7:23 / mi)

Ralston Creek Half Marathon, 25th overall. First 3 and last 3 miles pretty icy, I would estimate they added 5 to 10 seconds per mile. 538 feet of gain, and the same amount of loss.

Splits
728, 756, 758, 741, 745, 748, 715, 809, 648, 645, 648, 642, 700.

Although the faster miles at the end were downhill, I felt like I ran a very well-paced race. I never got passed and passed many. Weather was good and wind wasn't too bad. Felt like I left it all out there.

Molly finished as well and got 298th out of 400. Only her second half and she did it in 221. Very proud of her.

Easy 10:00 [3] 1.0 mi (10:00 / mi)

Warmup for half.

Saturday Feb 6, 2016 #

exercises 55:00 [3]

Ellyptical for 55 minutes to keep calf issues at bay before half marathon. Sot of working, fingers crosse.d

Friday Feb 5, 2016 #

Walking 35:00 [3] 2.4 mi (14:35 / mi)

Easy TM walking 4.2 at 10%.

Thursday Feb 4, 2016 #

Easy 30:00 [3] 3.56 mi (8:26 / mi)

TM easy at 830 per mile with 4X 45 seconds at 1 mile pace.

ERG 25:00 [3]

I am having slight calf issues so wanted to mix in the ERG rather than running. 25 minutes at 2:03.5 per 500 meters and 6074 meters for 25 minutes. Hard and worked over when done.

Wednesday Feb 3, 2016 #

yoga 10:00 [3]

Monday Feb 1, 2016 #

Intervals 1:00:00 [3] 7.1 mi (8:27 / mi)

15 min warmup and 12 min cooldown.

8 intervals X 2 min at 725 and 4%. HR gradually built up from 158 to 168 on the last interval at its peak. Very good challenge.

2:30 rest in between with HR cycling down to 134 for the first few intervals and then only going down to 144 during the rest on the last intervals. Kept i at 834 per mile on the easy intervals.

Great, hard workout.

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