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Training Log Archive: prthiessen

In the 30 days ending Sep 30, 2017:

activity	#	time	miles		km		+m
Long Run	4	11:44:00	66.4	(10:36)	106.86	(6:35)
Easy	11	9:09:00	58.3	(9:25)	93.82	(5:51)
Hill Intervals	4	4:05:00	16.0		25.75
Walking	5	3:14:00	14.15	(13:43)	22.77	(8:31)
bike	2	2:02:00	52.4	(2:20)	84.33	(1:27)
flat tempo run	1	1:20:00	10.0	(8:00)	16.09	(4:58)
Hill Tempo	1	1:18:00	8.1	(9:38)	13.04	(5:59)
Intervals	1	45:00	5.5	(8:11)	8.85	(5:05)
yoga	1	30:00
Weights	1	20:00
Total	29	34:27:00	230.85		371.52

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Saturday Sep 30, 2017 #

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

Easy run after working all day. Almost to the new job!

Friday Sep 29, 2017 #

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

Easy with strides at the end.

Thursday Sep 28, 2017 #

Hill Intervals 45:00 [3] 5.0 mi (9:00 / mi)

15 min wu and then TM 30 min of one min on and one off. On was at VO2 max pace and then off was down to a hike. Pretty beat at the end.

Wednesday Sep 27, 2017 #

Easy 36:00 [3] 4.0 mi (9:00 / mi)

Easy late at night.

Tuesday Sep 26, 2017 #

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

5 min wu and cd. 50 min at 7:28 pace. Didn't have time for more.

Sunday Sep 24, 2017 #

Long Run 2:30:00 [3] 11.3 mi (13:16 / mi)

NTM in a muddy mess. 2150 feet of gain. Slow and steady with pack and right after flu shot, maybe added to slowness, who knows.

Saturday Sep 23, 2017 #

Walking 1:00:00 [3] 4.5 mi (13:20 / mi)

TM walking with pack. first half hour was uphill at 12 X 4.0 and second half was flat at 5.0 mph.

Friday Sep 22, 2017 #

Easy 45:00 [3] 5.0 mi (9:00 / mi)

Easy laps around Cheeseman.

15 min wu and 10 min cd. 6 X 2:30 at 9:00 min pace at 6% with one min flat between. Felt easy but I am switching to a new job 5 miles from my house in two weeks so things are very stressful at work. It was good to have an easy day. Super pumped for the new job at a new law firm doing the same work.

Wednesday Sep 20, 2017 #

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

TM walking at 10%.

Tuesday Sep 19, 2017 #

Intervals 45:00 [3] 5.5 mi (8:11 / mi)

10 min easy with 5 min at marathon pace X 3. Didn't run with GPS actually so just ran by feel.

Sunday Sep 17, 2017 #

Easy 45:00 [3] 5.0 mi (9:00 / mi)

Easy mix of roads and trail running.

Saturday Sep 16, 2017 #

Long Run 5:40:00 [3] 22.6 mi (15:03 / mi)

Long run starting at 4 am (getting practice in the night). 4700 feet of elevation gain. I was not feeling on my A game as I have a lot of stress at work. Ran NTM, then Mt. Galbraith, then Windy Saddle. This was a lot of hiking and up Galtbraith was really slow because of very rocky footing. I also forgot a few of the bars I intended to use as fuel - darn!

Friday Sep 15, 2017 #

Easy 55:00 [3] 6.0 mi (9:10 / mi)

Easy run around City Park.

Thursday Sep 14, 2017 #

Hill Intervals 1:10:00 [3] 6.0 mi (11:40 / mi)

Ran NTM at 500 am, Didn't have a long enough hill at N. Table so I ran 10 min uphill, then down, 9 min uphill, then 8 min uphill. I then ran hard downhill for 10 min. Getting it done.

Wednesday Sep 13, 2017 #

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

TM walking 4.2 mph at 15%

Tuesday Sep 12, 2017 #

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

10 wu and cd. Then 8 miles in 60:16 or 7:32 per mile. I definitely made up some time the last three miles but I was on 740 pace pretty much every mile. This was in 90 degree full sun heat so I felt pretty good about this effort.

Monday Sep 11, 2017 #

bike 2:00:00 [3] 26.2 mi (4:35 / mi)

Bike to and from work.

Sunday Sep 10, 2017 #

Long Run 3:30:00 [3] 14.5 mi (14:29 / mi)

White Ranch - about 2400 feet of gain. 30 min easy then 30 min at tempo. Then 2:30 easy. Ben ran his second 1.6 mile trail race so I just ran an extra 30 min until they got there for his race. So cool! Tempo really worked the legs.

Easy 25:00 [3] 1.6 mi (15:37 / mi)

Ben's trail running race. He did great. It was hot and he hung in there with a good attitude the whole time. Annie ran .6!

Saturday Sep 9, 2017 #

Easy 1:28:00 [3] 7.2 mi (12:13 / mi)

Easy sunrise run at N. Table. Felt great! Perfect weather by moonlight.

Friday Sep 8, 2017 #

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

Easy around City Park with strides.

Thursday Sep 7, 2017 #

Hill Intervals 1:25:00 [3] 5.0 mi (17:00 / mi)

10 min wu and cd. 9X 2:00 uphill with 30 sec at top. The last 4 also had hard downhill because there was enough light after sunrise. 2:00 rest at bottom. Sore but felt good.

Wednesday Sep 6, 2017 #

Walking 32:00 [3] 2.25 mi (14:13 / mi)

TM walking all at 4.2 mph mostly at 15% grade.

Weights 20:00 [3]

Decently hard weights, mostly legs.

Tuesday Sep 5, 2017 #

Walking 42:00 [3] 3.2 mi (13:07 / mi)

Pretty fast flat walking outside.

Monday Sep 4, 2017 #

Long Run 4:00 [3] 18.0 mi (13 / mi)

Strange workout. Went to White Ranch to do long run, and it was SUPER smoky with smoke blowing from Montana (sorry!). I rant for 1;40 at White Ranch and bagged it. I then went to the YMCA to get out of the smoke. I ran for 2.5 hours alternating some flat running with hilly hiking. Pretty beat at the end but got it done.

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