Training Log Archive: prthiessenIn the 30 days ending Nov 30, 2015:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||
Saturday Nov 28, 2015 #
Long Run 2:10:00 [3] 16.0 mi (8:07 / mi)
Felt good about this effort. Although I was in Kansas, it was still a consistent road run. I was pretty consistent in hitting my splits of right around 8:00 for most of the run. A few hills at the end slowed me down.
Thursday Nov 26, 2015 #
Speed/Track 55:00 [3] 7.0 mi (7:51 / mi)
Warmup before KC turkey trot. I finished in 1940 in 34th place with very consistent effort. Splits were 610, 6:15, 6:15 or thereabouts with HR averaging in the low 160s and progressing to 172 by the finish. Rest of the miles were warmup. Very pleased.
Wednesday Nov 25, 2015 #
Speed/Track 1:00:00 [3] 6.0 mi (10:00 / mi)
Slow easy run after being in the car.
Monday Nov 23, 2015 #
Speed/Track 50:00 [3] 6.0 mi (8:20 / mi)
20:00 uphill tempo run on the TM. Do the normal 15:00 warmup (flat jogging) and a few strides before, and at least 15:00 of easy jogging after the workout. For the hill tempo, go with 8:00 pace up a 4% incline.
Sunday Nov 22, 2015 #
Easy 1:00:00 [3] 6.5 mi (9:14 / mi)
Easy shakeout run.
Saturday Nov 21, 2015 #
Long Run 2:50 [3] 16.5 mi (10 / mi)
4 miles of road running at beginning and end. Then 8 miles of trail running at N. Table. HR and effort generally easyish and around 130-135 for the first 13 miles and then hammered home the last few miles running 724, 724, 715, 700, with HR 150-160. These miles are downhill mostly so it looks faster than it was but good effort at the end.
Friday Nov 20, 2015 #
Walking 35:00 [3] 2.2 mi (15:54 / mi)
TM walking. 5 min warmup and then 30 minutes at 4.2 mph at 15%.
Thursday Nov 19, 2015 #
Intervals 1:00:00 [3] 7.2 mi (8:20 / mi)
TM- 15 easy then all remaining at 820. With various hill inclines all at 820. 15 minutes total of hills of either 2 minute or 1 minute duration. Worked my way up and most intervals after the first few got HR over 160. 20 minutes of 820 for 60 minutes total.
Wednesday Nov 18, 2015 #
Easy 55 [3] 5.5 mi (10 / mi)
Super slow easy. Tried to keep HR below 135 and this was very slow at times. Very windy too. A bit sore from yesterday.
Tuesday Nov 17, 2015 #
Speed/Track 1:00:00 [3] 7.7 mi (7:48 / mi)
TM- easy 15 min warmup. Then at 820 with one click up on TM every 2 minutes until 55 minutes. HR started around 140 and went all the way up to 170 by the end. I started to increase the rate greater than one click a minutes towards the last 15 minutes to the point where I ended at 550 per mile for the last 2 minutes. Whipped, but good.
Sunday Nov 15, 2015 #
Long Run 1:54:00 [3] 7.8 mi (14:37 / mi)
White ranch trail run - 1800 feet of gain. Slow and steady on a gorgeous day. Felt good, not great, but fine.
Saturday Nov 14, 2015 #
Easy 30:00 [3] 3.0 mi (10:00 / mi)
Ultra pace with single jogging stroller and dog.
Walking 30 [3] 2.0 mi (15 / mi)
TM walking at 4.2 mph at 10% up to 14%.
Thursday Nov 12, 2015 #
Hill Progression Run on TM 50:00 [3] 6.0 mi (8:20 / mi)
15 min warmup and cooldown. TM 5 intervals of 230 at 8:00 at 4%. With one minute rest in between. Felt good, but relatively easy, HR in the low 150s.
Weights 20:00 [3]
Rowing machine 5 min warmup and 5 minutes walking on TM.
Then 20 minutes of various leg and arm weights. Really happy I got two weight sessions in this week, even before the weekend.
Then 20 minutes of various leg and arm weights. Really happy I got two weight sessions in this week, even before the weekend.
Wednesday Nov 11, 2015 #
Easy 45:00 [3] 5.0 mi (9:00 / mi)
Easy running with a friend.
Tuesday Nov 10, 2015 #
Fatlek 45:00 [3] 5.6 mi (8:02 / mi)
This is just a guess because my watch was dead. I did my best to estimate easy warmup and cooldown. Then I ran for approx 5 minutes picking up the tempo by counting strides and making sure I was 2 strides for every breath. I counted to 375 strides which should be about 5 minutes. Probably ran harder than the workout called for but it was a fartllek type workout so not worried. Did three intervals of the pickups and then approximately 10 minutes of easy in between. A good exercise in feeling it out.
Weights 20:00 [3]
warmup with cardio. Then 15 minutes of tabata exercises with 35 lb dumbbells.
Sunday Nov 8, 2015 #
Walking 45:00 [3] 3.0 mi (15:00 / mi)
TM walking varied pace and incline but generally 4 mph at 10%. Think I'm getting a cold so couldn't maintain normal pace.
Saturday Nov 7, 2015 #
Walking 25:00 [3] 1.5 mi (16:40 / mi)
Hiked up and down N. Table Mt with double bob stroller because Molly was working. This was before the TM workout.
Hill Intervals 50:00 [3] 6.0 mi (8:20 / mi)
15 min warmup and 12 min cooldown. Then 6X 2:00 intervals at 725 at 4% or faster. I had my HR monitor on and for some reason I felt like I was working really hard the last three or 4 intervals but I could only get my HR into the upper 150s. It was weird. Not sure if it was accurate. The last 3 intervals were all 715 or faster, and we were given a new TM, not sure how accurate it is but it lets me get workouts in while the kids are napping and Molly is working. Better than nothing!
Friday Nov 6, 2015 #
Easy 11:00 [3] 1.0 mi (11:00 / mi)
Quick spin with the kids in the double bob.
Thursday Nov 5, 2015 #
Long Run 1:41 [3] 13.0 mi (8 / mi)
Ran commuted to work all on pavement. 13 miles at 750 per mile average. Got HR into the 150s for the last few miles and really felt good. it is a net downhill so time is a bit inflated for this reason.
15 minute terabit weightlifting at lunch.
ran about 3 miles home during bus commute at the end of the day.
15 minute terabit weightlifting at lunch.
ran about 3 miles home during bus commute at the end of the day.
Wednesday Nov 4, 2015 #
flat tempo run 50:00 [3] 5.5 mi (9:05 / mi)
Ran around City Park, easy.
Tuesday Nov 3, 2015 #
flat tempo run 48:00 [3] 6.0 mi (8:00 / mi)
Tempo run- only had time for 12 min warmup and 12 min cooldown. Then 20:00 at tempo of 7:14 for the first mile, then 642, then 650. HR was up to 165 for the last mile or so.
Monday Nov 2, 2015 #
bike 1:00:00 [3] 13.0 mi (4:37 / mi)
Sunday Nov 1, 2015 #
Hills 50:00 [3] 6.0 mi (8:20 / mi)
TM - 15 min warmup and 10 min cooldown. 24 minute on/off at 4% and 755 or less and then flat and 815. HR up to upper 150s and 160 by the end. Good workout.