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Training Log Archive: prthiessen

In the 30 days ending Jun 30, 2016:

activity

time

miles

Long Run

13:24:00

74.55

(10:47)

119.98

(6:42)

Easy

10:25:05

75.6

(8:16)

121.67

(5:08)

Intervals

2:30:00

18.8

(7:59)

30.26

(4:57)

flat tempo run

2:30:00

19.0

(7:54)

30.58

(4:54)

Hills

1:50:00

10.8

(10:11)

17.38

(6:20)

Walking

1:40:00

7.2

(13:53)

11.59

(8:38)

Weights

50:00

ERG

35:00

yoga

30:00

bike

20:00

Total

34:34:05

205.95

331.45

5:17

0:00

» now

Thursday Jun 30, 2016 #

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

Easy lap around City Park.

Wednesday Jun 29, 2016 #

Intervals 1:30:00 [3] 12.0 mi (7:30 / mi)

15 min wu, 20 min cd.

At track so these are 1600's rather than a mile.

1600 intervals = 7:07, 6:57, 6:48, 6:47, 6:37. I think my body just needed to get used to the "speed" what little there was. 2:00 easy jog between

5:00 jog

4 X approx 200 in 41, 41, 40, 37 seconds.

Then 20 min cd. Pretty wiped by the end for sure. Hard to stay in it mentally initially in the mile repeats, but a good test piece.

Weights 20:00 [3]

5 min of ERG and 20 minutes of light weights at lunch before speed workout in the evening.

Tuesday Jun 28, 2016 #

Easy 47:00 [3] 5.0 mi (9:24 / mi)

Easy 5 around Cheesman at lunch.

Easy 4:20 [3] 4.3 mi (1:00 / mi)

Easy TM with running vest in the evening.

Monday Jun 27, 2016 #

Long Run 1:53:00 [3] 13.4 mi (8:26 / mi)

Back in Colorado. Long run on pavement. Picked it up a bit the second half.

Sunday Jun 26, 2016 #

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

TM walkng at 10% in Kansas.

Saturday Jun 25, 2016 #

Easy 1:00:00 [3] 6.8 mi (8:49 / mi)

Relatively easy effort on pavement with 10X 20 second strides at end.

Thursday Jun 23, 2016 #

Hills 1:00:00 [3] 6.8 mi (8:49 / mi)

TM - 8:30 pace ramping up incline 1% every 2:00, first two intervals to 6%, last interval to 7%, then flat for 2:00 recovery. Finish up the hour with easy cooldown

Wednesday Jun 22, 2016 #

Easy 46:00 [3] 5.0 mi (9:12 / mi)

Easy two laps around Cheesman and back.

Tuesday Jun 21, 2016 #

Intervals 1:00:00 [3] 6.8 mi (8:49 / mi)

Easy run with 6X2:00 fast, sustained fartleks at around 630 per mile.

Sunday Jun 19, 2016 #

Long Run 2:15:00 [3] 10.0 mi (13:30 / mi)

Ran the first and last 5 miles of the LT100 course, out to Sugar Loafin and a little past and back. Just couldn't get the legs to do more than that. It was nice to see that course again.

Saturday Jun 18, 2016 #

Long Run 5:17:00 [3] 26.6 mi (11:55 / mi)

Leadville marathon. Finished 69 out of 515, 32nd in age group. I was very pleased and don't think the race could have gone better. My goal was under 5:30 and in the top 100. Check, check.

I knew it was going to be a hot day for up there and so I carefully hydrated and stayed on top of my nutrition/hydration and cooling (water/snow in hat and on neck and shirt). This paid huge dividends as I finished strong by running the last 4 miles downhill and passing approx. 8-10 people including one within the last 100 yards.

Was on top of nutrition all day with 1 Gu every half hour and 2 S caps every 45 min or so. Didn't eat any solid foods. It would have been good practice but honestly I just wanted to race.

6200 feet of total elevation gain. I hit the turnaround in 3:04 and ran the second half in 2:13, which was pretty good considering you have another big uphill at mile 17-21. I passed quite a few hiking up that.

One thing I tried was to really be outwardly positive to everyone I met including other racers, spectators and volunteers. One lady after the race even said I was the most congenial runner they saw all day. I think this really did help and I plan on using it at NS100k.

Friday Jun 17, 2016 #

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

TM walking 4.2 mph at 10 %.

Thursday Jun 16, 2016 #

Easy 35:00 [3] 3.5 mi (10:00 / mi)

Easy run with double stroller in the heat.

Wednesday Jun 15, 2016 #

flat tempo run 1:20:00 [3] 10.0 mi (8:00 / mi)

TM- 40 minutes at 830 at 4%, then immediately 40 minutes, 5.2 miles, not sure of splits because GPS was on the fritz. Good effort.

Tuesday Jun 14, 2016 #

ERG 25:00 [3]

2:03.8 avg total of 7324 meters.

Monday Jun 13, 2016 #

Easy 40:00 [3] 4.5 mi (8:53 / mi)

Easy run on TM.

bike 20:00 [3]

Bit of biking as part of commute.

Sunday Jun 12, 2016 #

Long Run 1:35:00 [3] 10.0 mi (9:30 / mi)

Relatively easy run up and down Boulder Canyon trail and part of 4 mile canyon. Finished with 10 min strong. Didn't have a ton of energy or time.

Saturday Jun 11, 2016 #

Easy 35:00 [3] 3.5 mi (10:00 / mi)

3.5 easy with the double stroller while supporting/cheering for Molly who ran her third half marathon!

Hills 50:00 [3] 4.0 mi (12:30 / mi)

Trail running with 7X2:00 uphills hard with 30 sec rest uptop and 1 min rest at bottom. Couldn't do more due to childcare.

Friday Jun 10, 2016 #

Easy 1:35:00 [3] 9.8 mi (9:42 / mi)

Two easy sessions on the TM one 55 minutes and 5.7 miles with about 10 min of uphill walking. The other in the evening for 40 minutes of 4.1 miles with several intervals of uphill walking.

Thursday Jun 9, 2016 #

flat tempo run 1:10:00 [3] 9.0 mi (7:47 / mi)

Had to change workout because of childcare/work.

1 mile wu and cd. 7 miles on flat bike path averaging 7:35 with no stops.

Easy 34:00 [3] 3.7 mi (9:11 / mi)

Easy 3.7 miles on the TM in the evening after harder workout earlier in day.

ERG 10:00 [3]

ERG for 10 min- 2509 meters.

Wednesday Jun 1, 2016 #

Easy 45 [3] 3.5 mi (13 / mi)

Easy 4 mile loop around Cheesman.

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