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Training Log Archive: prthiessen

In the 31 days ending Mar 31, 2011:

activity	#	time	miles		km		+m
skiing/snowboarding	5	25:20:00
Long Run	6	14:40:00	71.8	(12:15)	115.55	(7:37)
P90X	8	4:46:35
flat tempo run	3	4:15:55	17.1		27.52
Walking	6	3:20:35	16.28	(12:19)	26.2	(7:39)
Hill Intervals	3	2:20:55	19.62	(7:11)	31.57	(4:28)
Recovery Run	4	2:00:45	17.0	(7:06)	27.36	(4:25)
Speed/Track	2	1:40:00	13.0	(7:42)	20.92	(4:47)
Threshold/VO2 combo	1	1:10:00	6.8	(10:18)	10.94	(6:24)
Cross Training	1	45:00
Ab workout	1	15:00
Total	29	60:34:45	161.6		260.07

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Tuesday Mar 29, 2011 #

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

Ran 15 minutes warmup. Then ran 15 minutes at 7:30 pace. Then ran 15 minutes cooldown.

Sunday Mar 27, 2011 #

Walking 45:00 [3] 3.1 mi (14:31 / mi)

5 minutes warmup. then 40 minutes 4.2 MPH and 10% incline.

P90X 45:00 [3]

YogaX.

Saturday Mar 26, 2011 #

Long Run 2:00:00 [3] 9.1 mi (13:11 / mi)

Felt great. Very smooth tempon on a somewhat rolling Mesa Trail course. Did everything I would do for a race in terms of eating and drinking and it all went well. Bring on the 50!

Ab workout 15:00 [3]

Friday Mar 25, 2011 #

Walking 35 [3] 2.18 mi (16 / mi)
shoes: Nike frees

5 minutes warmup. Then 10 minutes at 10% and 4.2 MPH. Then 15 minutes at 4.2 MPH and 11%. Felt a bit tired for some reason.

Thursday Mar 24, 2011 #

Hill Intervals 55 [3] 5.8 mi (9 / mi)
shoes: Nike frees

15 minutes warmup. 8 X 1minute hill intervals at 8% and 8:12 MPM with three minutes recovery between each. 10 minutes cooldown. Felt good and crisp.

Wednesday Mar 23, 2011 #

Recovery Run 45 [2] 4.5 mi (10 / mi)

Slow recovery run to Cheesman.

P90X 45 [3]

Core synergy workout. Variety of light exercises and core work.

Tuesday Mar 22, 2011 #

P90X 50 [3]

YogaX

flat tempo run 55 [4] 7.0 mi (8 / mi)
shoes: Nike frees

Tempo run. Short warmup for 5 minutes. Then 6 miles at right at 7:30 MPM for 45 minutes. Then .5 mile cooldown. Felt good - decent pace with a lot of wind.

Sunday Mar 20, 2011 #

Long Run 3:00:00 [3] 14.2 mi (12:41 / mi)
shoes: Brooks Adrenhalin

Ran for 3 hours at White Ranch. Avg pace was 12:33. Probably gained about 2500 feet but this was rollingish. Felt good with no knee pain while running. Drank 2.5 liters and had 3 Gus and 1 Cliff Block.

Saturday Mar 19, 2011 #

flat tempo run 3:00:00 [3]

Snowboarding corn at Keystone.

Walking 40:00 [3] 2.8 mi (14:17 / mi)
shoes: Brooks Adrenhalin

TM- 5 minutes warmup. 5 minutes 4.2 at 10%. 5 minutes at 10.5% and then 25 minutes at 11%. Felt good.

Friday Mar 18, 2011 #

Cross Training 45:00 [3]

I did the elliptical for 30 minutes and the stationary bike for 15 minutes. I had a touch of right knee pain and didn't want to bother it.

Thursday Mar 17, 2011 #

Walking 40:00 [3] 2.87 mi (13:56 / mi)
shoes: Nike frees

5 minute warmup. Then 4.2 at 10X for 35 minutes with 10 of those minutes at 10.5% and 10 minutes at 11%.

Hill Intervals 1:15:00 [4] 7.0 mi (10:43 / mi)
shoes: Brooks Adrenhalin

I got greedy today and did an uphill walking wrkout first and then a running one after work. Went to Chimney Gulch and ran 15 minutes warmup. I then ran uphill for 30 minutes hard - 2.4 miles and 1200 feet elevation gain. I don't think I could have sustained that pace for an hour like you said because I just got in the faster groove and went with it. I did a 30 minute cooldown downhill back to the car. It was great to be out on the trails and have it stay light so late!

Wednesday Mar 16, 2011 #

Recovery Run 45:00 [3] 4.8 mi (9:22 / mi)
shoes: Nike frees

P90X 1:15:00 [3]

Arms and Back (pushups and pullups) and abs.

Tuesday Mar 15, 2011 #

P90X 45:00 [3]

Legs workout (lunges and squats).

5 PM

flat tempo run 1:15:00 [4] 10.1 mi (7:26 / mi)

10.1 miles at a little less than marathon pace (7:30 MPM).

Monday Mar 14, 2011 #

P90X 40:00 [3]

YogaX.

Sunday Mar 13, 2011 #

Long Run 4:30:00 [3] 20.4 mi (13:14 / mi)
shoes: Solomon Crossmax

Long Run on Mesa Trail (6200-6600 feet above sea level). Ran 2 out and backs. Each length was 4.55 miles. First lenght 64 minutes, second 58 minutes, third 64 minutes, fourth 56 minutes. Then I ran 30 more minutes. The course is really hilly but I felt good and could have gone farther when it was over.

Saturday Mar 12, 2011 #

Walking 35:00 [3] 2.53 mi (13:50 / mi)
shoes: Brooks Addiction 9

5 minutes at 4.2 and 8% incline. Then 30 minutes at 4.2 and 10% incline. Tough but good.

Friday Mar 11, 2011 #

skiing/snowboarding 6:00:00 [3]

Snowboarding

Recovery Run 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Brooks Addiction 9

Recovery run after a lot of skiing. Ran at 9200 feet by Keystone.

Thursday Mar 10, 2011 #

Long Run 1:05:00 [3] 5.8 mi (11:12 / mi)
shoes: Brooks Addiction 9

Slow long run after skiing at Keystone. Ran at 9200 feet.

skiing/snowboarding 6:00:00 [3]

Skiing at Vail. Great day.

Wednesday Mar 9, 2011 #

skiing/snowboarding 6:00:00 [3]

Skiing- powder day at Vail. Great workout and great snow. 7-9 inches in Blue Sky Basin. Amazing.!

Tuesday Mar 8, 2011 #

Threshold/VO2 combo 1:10:00 [4] 6.8 mi (10:18 / mi)
shoes: Nike frees

Warmup 15 minutes. 2 miles at 6:58 MPM. Then 8 X 1:00 at 8:13 and 8% incline with 3 minutes recovery. Good workout, hard but not terrible. Cool down 10 minutes.

Monday Mar 7, 2011 #

P90X 35:00 [3]

YogaX

Sunday Mar 6, 2011 #

Long Run 2:15:00 [3] 10.5 mi (12:51 / mi)
shoes: Brooks Addiction 9

Flat snowy run at 9300 feet in Keystone. Was pretty tired from trail run/snowboarding combo. Stayed hydrated and had Gu's but just never felt great. I know I shortchanged it a bit, sorry.

skiing/snowboarding 5:00:00 [3]

Skiing at Keystone.

Saturday Mar 5, 2011 #

Long Run 1:50:00 [4] 11.8 mi (9:19 / mi)

White Ranch Trail run. Dry trail - felt pretty good. Some good elevation gains, have to check GPS but probably 2,000 -25000 feet during run. Felt good.

skiing/snowboarding 2:20:00 [3]

Went snowboarding after trail run.

Friday Mar 4, 2011 #

Walking 40:00 [4] 2.8 mi (14:17 / mi)
shoes: Nike frees

Walked 5 minutes at 4.2 and 8% incline. Then 5 more minutes at 9% incline. Then 30 minutes at 10% incline. This is getting easier.

Thursday Mar 3, 2011 #

6 AM

Hill Intervals 1:05:00 [5] 6.82 mi (9:32 / mi)
shoes: Brooks Addiction 9

TM Hill intervals. Warmed up first .5 miles. Then 8:30 pace increased every .25 miles to 5% first two sets, then 4% for two sets, and then 3% for last set for a total of 5 sets. I had to stepoff for 30 seconds at the end of each set, sorry. I was really beaten up and tried to stay relaxed but my HR was in the low 170s after each set. This one was a beast!

Wednesday Mar 2, 2011 #

P90X 45:00 [3]

Pushups, Pullups, and Abs.

12 PM

Recovery Run 45:00 [2] 4.7 mi (9:34 / mi)
shoes: Nike frees

Ran to Cheesman Park - very easy pace.

Tuesday Mar 1, 2011 #

Speed/Track 55:00 [4] 7.5 mi (7:20 / mi)
shoes: Nike frees

15 minutes warmup. One minute on/ One minute off 6:22 minutes per mile and 8 minutes per mile alternating. Not incredibly hard but my back was pretty tight which made it more difficult. Still sore from long run.

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