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Training Log Archive: prthiessen

In the 30 days ending Apr 30, 2011:

activity

time

miles

Long Run

26:29:00

130.39

(12:11)

209.84

(7:34)

P90X

6:44:00

skiing/snowboarding

6:32:00

Recovery Run

5:41:00

35.82

(9:31)

57.65

(5:55)

Weights

4:45:00

Hill Intervals

4:26:00

26.64

(9:59)

42.87

(6:12)

Walking

3:15:00

14.14

(13:47)

22.76

(8:34)

flat tempo run

1:25:00

10.18

(8:21)

16.38

(5:11)

Fatlek

1:15:00

8.2

(9:09)

13.2

(5:41)

Cutdown Workout

55:00

5.6

(9:49)

9.01

(6:06)

Cross Training

25:00

Total

61:52:00

230.97

371.71

11:20

0:00

» now

Saturday Apr 30, 2011 #

Long Run 2:58:00 [3] 21.0 mi (8:29 / mi)
shoes: Brooks Addiction 9

Avg speed 8:29 for 21 miles on relatively flat pavement trail along Clear Creek to Golden. I took in about 600 cals and 2 bottles of water. it was pretty windy and in the 40s.

skiing/snowboarding 2:30:00 [3]

Skiied at A Basin before long run.

Thursday Apr 28, 2011 #

Hill Intervals 56:00 [5] 6.19 mi (9:03 / mi)
shoes: Nike frees

15 minutes warmup with strides. Then 8:12 mile pace alternating minutes 1 minute flat, 1 minute at 8%. The last intervals - HR was over 170. This workout worked me over, but I never felt that I couldn't complete it.

Weights 40:00 [3]

Leg weights- squats, calf raises, leg press, leg extensions, lunges, hamstring exercises.

Wednesday Apr 27, 2011 #

Recovery Run 1:16:00 [2] 8.19 mi (9:17 / mi)
shoes: Brooks Addiction 9

Slow recovery run.

P90X 52:00 [3]

Upper body -pushups and pullups.

Tuesday Apr 26, 2011 #

flat tempo run 1:25:00 [4] 10.18 mi (8:21 / mi)
shoes: Nike frees

8:30 warmup.
Mile 2 - 7:29
Mile 3- 8:29 HR avg 144
Mile 4- 7:26 HR avg 157
Mile 5- 8:27 HR avg 148
Mile 6- 7:10 HR avg 157
Mile 7- 8:28 HR avg 148
Mile 8- 7:15 HR avg 158
Mile 9- 8:33 HR avg 146
Half Mile 7:10 HR avg 157
Cooldown Mile

Weights 25:00 [3]

Leg weights- squats, lunges, hamstring exercise, leg press, leg extensions.

Monday Apr 25, 2011 #

P90X 50:00 [3]

YogaX

Sunday Apr 24, 2011 #

Cross Training 25:00 [3]

Rowing machine for 10 minutes. elliptical for 15 minutes.

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

TM walking 5 minutes warmup. Then 25 minutes 4.2 and 11% incline.

P90X 1:10:00 [3]

upper body and abs.

Saturday Apr 23, 2011 #

Weights 45:00 [3]

10 minutes warmup. Then squats, calf raises, leg press, hamstring exercise, leg extensions after long run.

Long Run 3:56:00 [4] 16.26 mi (14:31 / mi)
shoes: Brooks Cascadias

Bergen Peak (low 7700 altitude, high 9800). Ran 2 laps up Bergen Peak. There was about 1-2 inches of snow on everything so it was slower going.
Avg pace was 14:32, avg HR 128.

I took in about 3 liters of water, took 2 Scaps (1 every 2 hours). I started with a Gu and then got 100 calories down every half hour.

Felt good not fast, but knee felt good with no pain.

Friday Apr 22, 2011 #

Walking 50:00 [3] 3.5 mi (14:17 / mi)
shoes: Brooks Addiction 9

TM- Warmup 5 minutes. Then 40 minutes, 4.2 at 11%. Right knee was a bit tight.

skiing/snowboarding 2:00 [3]

Snowboarded at Breck. Powder was decent.

Thursday Apr 21, 2011 #

P90X 45:00 [3]

Legs- lunges and squats. Abs after that.

Fatlek 1:15:00 [4] 8.2 mi (9:09 / mi)
shoes: Nike frees

15 minutes warmup.
6:00 fartlek avg 7:11, HR avg. 151
5:00 fartlek avg 6:50, HR avg 156
3:00 fartlek avg 6:29, HR 160
2:00 fartlek avg. 5:59, HR 159

Remaining time was easy run.

Wednesday Apr 20, 2011 #

Weights 50:00 [3]

Upper body and ab weights. Bench, shoulder press, lat pulldowns.curls, triceps.

Recovery Run 1:20:00 [3] 8.1 mi (9:53 / mi)
shoes: Brooks Addiction 9

Recovery run at about 10 minute miles. Was a bit of a slog through the rain.

Tuesday Apr 19, 2011 #

Hill Intervals 1:00:00 [5] 6.7 mi (8:57 / mi)
shoes: Nike frees

TM- Hill interval. 15 minute warmup, then 30 minutes 9:40 miles at 8%. After 3 minutes, I wasn't sure I could make it 5 minutes, but I stayed relaxed and strong and made it the whole time without stopping or getting off. 15 minutes cooldown.

Weights 30:00 [3]

Leg weights - squats, lunges, calf raises, hamstring and leg extensions.

Monday Apr 18, 2011 #

P90X 50:00 [3]

YogaX.

Sunday Apr 17, 2011 #

Long Run 2:50:00 [4] 15.69 mi (10:50 / mi)
shoes: Brooks Cascadias

First part- 2:19 minutes avg pace 12:03- Trails and decent uphills, avg hr 133 bpm. Some walking uphills.

Second part- 30 minutes avg pace 7:45, avg HR 153. It was super windy and this pace was the best I could do. This part was on pavement.

Stayed hydrated, took S-Caps, took Gus.

P90X 16:00 [3]

Ab exercises.

Saturday Apr 16, 2011 #

Long Run 2:30:00 [3] 12.04 mi (12:27 / mi)
shoes: Brooks Cascadias

2600 feet of elevation gain. Averaged 15 minute miles up first 5 miles of uphill. Then averaged out to 12:30 per mile with downhills. Fully hydrated (22oz per hour) and 200 calories per hour. I also started taking the S -Caps 1 per hour. I felt strong at the end although I had a touch of right knee pain. I did an ice bath and will rest it. Bergen Peak run so 7400-9700 feet above sea level.

Friday Apr 15, 2011 #

Recovery Run 45:00 [3] 5.03 mi (8:57 / mi)
shoes: Brooks Addiction 9

Slow run of 9 minute miles. Very windy!

P90X 1:00:00 [3]

Pushups & Pullups and Abs.

Thursday Apr 14, 2011 #

Walking 45:00 [5] 3.25 mi (13:51 / mi)
shoes: Nike frees

5 minutes warmup on TM. Then remaining 40 minutes at 4.2 MPH. First 20 minutes at 11%, next 10 minutes at 12%, last 10 minutes at 13%.

Weights 20:00 [3]

Leg Weights- squats and lunges with weights. Leg extensions for quads and hams.

Wednesday Apr 13, 2011 #

Weights 40:00 [3]

Arm weights and abs.

Recovery Run 1:20:00 [3] 8.5 mi (9:25 / mi)
shoes: Brooks Addiction 9

Long recovery run -felt pretty good but sore from leg exercises.

Tuesday Apr 12, 2011 #

Hill Intervals 1:05:00 [5] 7.25 mi (8:58 / mi)
shoes: Nike frees

Ran .5 warmup. I then ran at 8:30 MPM pace and every .25 miles I increased the incline 1%. I made it to 7% three separate times, going back to flat after each time. I had three minutes left over and did 7% incline for those last three minutes. Felt very strong.

Weights 35:00 [3]

10 minutes warmup. 30 minutes of leg weights- squats, powercleans and other leg exercises.

Monday Apr 11, 2011 #

P90X 45:00 [2]

YogaX

Sunday Apr 10, 2011 #

Walking 35:00 [3] 2.69 mi (13:01 / mi)

5 minutes warmup then 30 minutes 4.2 MPH and 10% incline.

skiing/snowboarding 4:00:00 [3]

Pretty decent powder day skiing at Vail, especially for April.

Saturday Apr 9, 2011 #

Long Run 2:55:00 [3] 13.0 mi (13:28 / mi)
shoes: Solomon Crossmax

Long run at Mesa Trail. 3200 feet of elevation gain. Rolling course with plenty of hills. I tried to keep the pace down to even it out but I just didn't have that much in the tank in terms of energy. Legs were still pretty heavy.

Friday Apr 8, 2011 #

Hill Intervals 1:25:00 [5] 6.5 mi (13:05 / mi)

15 minutes warmup. Then I ran 11 hill intervals. Most were around 1:50, but the last one was 1:44. I finished them all with my HR at or near 170. Ran down hill fast. Finished with 20 minutes of cooldown running.

Thursday Apr 7, 2011 #

Recovery Run 45:00 [2] 4.5 mi (10:00 / mi)
shoes: Nike frees