Training Log Archive: prthiessenIn the 31 days ending Oct 31, 2014:
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| 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 | Tu | We | Th | Fr | |||||||||||||||||||||
Friday Oct 31, 2014 #
Fatlek 5:34 [4] 6.0 mi (56 / mi)
15 min warmup and cooldown
3 miles of 20 sec hard and 40 sec easyish every minute
3 miles of 20 sec hard and 40 sec easyish every minute
Thursday Oct 30, 2014 #
Walking 30 [3] 2.1 mi (14 / mi)
5 min run warmup and cooldown
4,2 mph walk on TM 10 degrees for 10 then 12 for ten and then 14 degreea for ten for 30 min total
4,2 mph walk on TM 10 degrees for 10 then 12 for ten and then 14 degreea for ten for 30 min total
Wednesday Oct 29, 2014 #
Recovery Run 51 [3] 5.7 mi (9 / mi)
Easy recovery run work didn't permit longer
Tuesday Oct 28, 2014 #
Recovery Run 1:07 [3] 8.5 mi (8 / mi)
splits - 8:30, 7:39, 8:30, 7:37, 8:30, 7:22, 8:37, 7:19, 6:53(.5 mile)
felt very good and this was the natural pace alternating efforts each mile
felt very good and this was the natural pace alternating efforts each mile
Sunday Oct 26, 2014 #
Recovery Run 1:30:00 [3] 6.0 mi (15:00 / mi)
90 minute easy trail run at White Ranch. No idea about distance but starting to feel better/faster.
Saturday Oct 25, 2014 #
Recovery Run 45:00 [3] 5.0 mi (9:00 / mi)
45 minutes mixed road/trail rolling easy. 4 minutes comfortably fast in the middle and then 2 minutes faster after that. Not sure about miles per minute.
Friday Oct 24, 2014 #
Walking 45:00 [3] 3.0 mi (15:00 / mi)
5 min warmup to gym then 5 minute cooldown run home. Walked on TM all at 4.2 mph and fluctuated between 10 and 11 degrees for 40 minutes.
Thursday Oct 23, 2014 #
Recovery Run 45:00 [3] 5.0 mi (9:00 / mi)
5 min warmup run to gym and 5 min cooldown run home. 35 minutes on the treadmill at about 9 minutes per mile. 4 striders at the end of the workout.
Wednesday Oct 22, 2014 #
Recovery Run 35:00 [3] 4.0 mi (8:45 / mi)
Super slow tight but fine in terms of not injured. Good to shake it out.
Wednesday Oct 15, 2014 #
Recovery Run 45:00 [3] 5.5 mi (8:11 / mi)
15 minutes easy at 9:00 per mile
15 minutes at 7:45 per mile
15 minutes at 9:00 per mile.
Felt good but tapering is lame!
15 minutes at 7:45 per mile
15 minutes at 9:00 per mile.
Felt good but tapering is lame!
Tuesday Oct 14, 2014 #
Recovery Run 45:00 [3] 5.0 mi (9:00 / mi)
shoes: Hoka Clifton
5 minute warmup run to gym
8:27 minutes per mile on TM for 35 minutes
5 minute run home.
8:27 minutes per mile on TM for 35 minutes
5 minute run home.
Sunday Oct 12, 2014 #
Long Run 1:35:00 [3] 11.6 mi (8:11 / mi)
shoes: Hoka Clifton
Last longish run before marathon. Paved and relatively flat. It was raining so I ran a little harder to stay warm.
Splits- 8:02, 8:08, 8:20, 8:10, 8:29, 8:38, 8:33, 8:37, 8:31, 8:13, 7:53 and 7:09 for last .6.
Felt good with workout coming off relatively good effot on the track yesterday.
Splits- 8:02, 8:08, 8:20, 8:10, 8:29, 8:38, 8:33, 8:37, 8:31, 8:13, 7:53 and 7:09 for last .6.
Felt good with workout coming off relatively good effot on the track yesterday.
Saturday Oct 11, 2014 #
Speed/Track 1:10:00 [5] 7.0 mi (10:00 / mi)
shoes: Hoka Clifton
At the track a pretty nice day- dirt track with a little mud but good day with not much wind and mild temps.
two mile warmup
800 splits with 3 min rest in between each walking
3:12, 3:12, 3:08, 3:08, 3:07, 3:03, 3:04, 2:59
Really pleased with this effort. I know it is faster than workout prescribed but I figured that was okay on a track day.
10 min cooldown
20 minutes of lifting - lunges, power cleans, push press and others.
two mile warmup
800 splits with 3 min rest in between each walking
3:12, 3:12, 3:08, 3:08, 3:07, 3:03, 3:04, 2:59
Really pleased with this effort. I know it is faster than workout prescribed but I figured that was okay on a track day.
10 min cooldown
20 minutes of lifting - lunges, power cleans, push press and others.
Friday Oct 10, 2014 #
Walking 45:00 [3] 3.1 mi (14:31 / mi)
shoes: Hoka Clifton
5 min run to and from gym as warmup
TM walking all at 4.2
10 minutes at 10 degrees
10 minutes at 11 degrees
10 minutes at 12 degrees
10 minutes at 13 degrees
5 minutes at 15 degrees
TM walking all at 4.2
10 minutes at 10 degrees
10 minutes at 11 degrees
10 minutes at 12 degrees
10 minutes at 13 degrees
5 minutes at 15 degrees
Thursday Oct 9, 2014 #
Recovery Run 1:01:30 [3] 6.7 mi (9:11 / mi)
shoes: Hoka Clifton
Easy recovery run in the AM at 8:56 pace. Never looked at watch and ran comfortably. Felt good.
20 minutes of lifting later in the day at noon. Pullups, squats, leg press, overhead press, and more.
20 minutes of lifting later in the day at noon. Pullups, squats, leg press, overhead press, and more.
Wednesday Oct 8, 2014 #
Hill Intervals 55 [5] 0.5 mi (1:50 / mi)
Hill Lactate Threshold Run
Warmup 15 min and cooldown 10 min.
TM - 8:27 mph for 30 minutes with alternating one minute at 8 degrees and 1 minute flat
Effort felt about right for a good workout, hard but not overwhelming. I never stepped off and I tried to make the TM be at 8 degrees for the entire 1 minute. Never held on, only to move TM up and down.
AM workout (just for my own reference)
Warmup 15 min and cooldown 10 min.
TM - 8:27 mph for 30 minutes with alternating one minute at 8 degrees and 1 minute flat
Effort felt about right for a good workout, hard but not overwhelming. I never stepped off and I tried to make the TM be at 8 degrees for the entire 1 minute. Never held on, only to move TM up and down.
AM workout (just for my own reference)
Sunday Oct 5, 2014 #
Recovery Run 1:10 [3] 7.3 mi (10 / mi)
Mix of road/trail at recovery pace of 9:30.
Strength exercises for 20 minutes after.
Strength exercises for 20 minutes after.
Saturday Oct 4, 2014 #
Long Run 3:15:00 [3] 22.0 mi (8:52 / mi)
All on pavement, never stopped the watch (I always just include any stops just like you would in a race). Took in about 4 bottles and about 600 calories.
I was pretty casual the first 2 hours and then tried to pick it up just a bit. Pretty windy but good weather otherwise.
8:45 pace total for run. Total gain of 568 feet. A lot of the first 10 miles were downhill and then much of the last 12 was uphill, which makes sense for the splits
Splits- 8:43, 8:21, 8:25, 8:28, 8:34, 8:41, 8:35, 8:48, 9:07, 8:51, 9:07, 8:59, 9:00, 9:01, 9:39, 8:59, 8:31, 8:40, 8:58, 8:36, 8:02
Same course as two weeks ago where I did the 14.9 miles and then 2 miles at 7:30, splits were generally a bit faster than that which was a 8:49 pace and this was 8:45.
I was pretty casual the first 2 hours and then tried to pick it up just a bit. Pretty windy but good weather otherwise.
8:45 pace total for run. Total gain of 568 feet. A lot of the first 10 miles were downhill and then much of the last 12 was uphill, which makes sense for the splits
Splits- 8:43, 8:21, 8:25, 8:28, 8:34, 8:41, 8:35, 8:48, 9:07, 8:51, 9:07, 8:59, 9:00, 9:01, 9:39, 8:59, 8:31, 8:40, 8:58, 8:36, 8:02
Same course as two weeks ago where I did the 14.9 miles and then 2 miles at 7:30, splits were generally a bit faster than that which was a 8:49 pace and this was 8:45.
Friday Oct 3, 2014 #
Recovery Run 1:02:00 [3] 6.6 mi (9:24 / mi)
6.6 miles easy at 9:27 avg
Splits- 9:35, 9:18, 9:21, 9:25, 9:31, 9:52, 8:55 for .6
Splits- 9:35, 9:18, 9:21, 9:25, 9:31, 9:52, 8:55 for .6
Thursday Oct 2, 2014 #
Recovery Run (Hill Fartlek) 1:01:00 [3] 8.1 mi (7:32 / mi)
Hill Fartlek- mix of pavement and trail. I had to do repeats on a hill near my work. Hard uphill the first half and then hard downhill the second half.
Splits- 8:00, 7:08, 7:32, 7:37, 7:32, 7:51, 7:53, 7:31, 8:52
Pretty hard workout and my body found the difficulty point and it felt good to work hard but not be on a specific clock. Good workout.
Splits- 8:00, 7:08, 7:32, 7:37, 7:32, 7:51, 7:53, 7:31, 8:52
Pretty hard workout and my body found the difficulty point and it felt good to work hard but not be on a specific clock. Good workout.
Wednesday Oct 1, 2014 #
Walking 50:00 [3] 2.1 mi (23:48 / mi)
TM Walking 4.2 mph all with 15 lb weight in camelback
First 10 min - 6 degrees
Then 20 minutes at 10 degrees.
I was pretty beat and barely made it through.
Strength training for 20 minutes/weights. Good mornings, Overhead press, power clean, leg extensions, calves.
First 10 min - 6 degrees
Then 20 minutes at 10 degrees.
I was pretty beat and barely made it through.
Strength training for 20 minutes/weights. Good mornings, Overhead press, power clean, leg extensions, calves.