Training Log Archive: prthiessenIn the 31 days ending May 31, 2015:
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Sunday May 31, 2015 #
Easy 3:00:00 [3] 13.0 mi (13:51 / mi)
White Ranch - 2600 feet of elevation gain. Incredibly slow pace of 1400 but just felt bad the whole time, pretty much from the first step. No injuries, I was hydrated and had plenty of Gus and salts tablets but just couldn't seem to get my mojo today. It was hot and windy so that was some of it. I'm not sure why I had so much trouble, but I marched on and stuck it out. I am writing this the the next day and am still pretty lethargic but I don't feel sick so I'm not too worried.
Saturday May 30, 2015 #
Easy 45:00 [3] 4.7 mi (9:34 / mi)
Easy run with jogging stroller.
Ab workout 15:00 [3]
Friday May 29, 2015 #
Intervals 1:11:00 [3] 7.8 mi (9:06 / mi)
TM warmup for 15 min. Then 6X 5:00 at 841 at 6%, with one minute intervals. 15 min cooldown. This was probably one of the top 5 hardest workouts of the year so far. Was really struggling the last two minutes of the last few intervals, but certainly wasn't injured or anything like that. It was just a good hard workout. Good gauge of my current fitness.
Thursday May 28, 2015 #
Easy 1:00:00 [3] 6.6 mi (9:05 / mi)
Easy 6.6 at 9 minute miles.
Wednesday May 27, 2015 #
Intervals 55:00 [3] 6.8 mi (8:05 / mi)
TM- 15 min warmup with strides, 10 min cooldown then TM minute on at 7:00 then minute off at 8:00. Not too bad, but the last 5 were harder than expected but not a great deal.
Weights 20:00 [3]
Leg and arm weights.
Tuesday May 26, 2015 #
yoga 40:00 [3]
Monday May 25, 2015 #
Long Run 3:00:00 [3] 14.0 mi (12:51 / mi)
Not sure of details because no phone service. Ran for 1:50 on trails with some pretty good elevation gain. Probable 2000-2500 feet. Then 1:10 on asphalt picking up the pace probably to 830-900 min/mile. All of run was about 9500 feet hence the slower pace. Felt fine but didn't have a lot of mojo to do this run for some reason. Oh well.
Sunday May 24, 2015 #
Easy 1:00:00 [3] 5.0 mi (12:00 / mi)
Easy hour on the trails by Molly's parent's cabin at 9500 feet. Not sore but lethargic from the hill intervals.
Easy 30:00 [3]
Basic calisthenics because I didn't have any weights.
Saturday May 23, 2015 #
Hill Intervals 1:24:00 [3] 7.0 mi (12:00 / mi)
Warmup and cooldown of 15 min. 9 X 2 min uphill with 30 sec rest at the top ad then run downhill about 1 min. On trail at about 9500 feet. Really good workout and beat at the end.
Friday May 22, 2015 #
Easy 1:00:00 [3] 6.8 mi (8:49 / mi)
835 min miles easy on flattish terrain.
Thursday May 21, 2015 #
Walking 35:00 [3] 2.3 mi (15:13 / mi)
TM warmup 5 min. Then 4.2 mph at 15% for 30 min.
Weights 20:00 [3]
Mix of leg and arm weights.
Wednesday May 20, 2015 #
Easy 1:00:00 [3] 6.3 mi (9:31 / mi)
9:00 min miles for an hour easy. Felt fine without any issues.
Tuesday May 19, 2015 #
Fatlek 53:00 [3] 8.0 mi (6:37 / mi)
15 min warmup and 15 min cooldown. 3 miles of 20 seconds hard and 30 seconds easier. Good fartlek work but still tired from Sunday so good it was a fartlek.
Monday May 18, 2015 #
yoga 30:00 [3]
Sunday May 17, 2015 #
flat tempo run 1:30:00 [3] 11.0 mi (8:11 / mi)
Ran the North Table Mountain 10 mile race. I know this is very different from 3 hours easy, but I couldn't resist. I didn't get to run Quadrock and this race is the course I trail run the most so it is my home course. I thought about keeping it easy and running more after, but just couldn't. I got 12th place and ran a sound race of 1300 feet of gain while almost running negative splits the whole time. Most of the elevation gain is in the first 5 miles. I worked very hard to pass two guys in the last 4 miles (it was a super small race) and almost got a third guy.
Splits - 748, 905, 905, 830, 1010, 644, 805, 734, 719, 613.
I know this was a deviation from the training plan but it felt good to race and I figured I would cut the mileage down to make up for the extra effort. No issues at all with legs or anything. Took a Gu per half hour and energy was there until the end.
Splits - 748, 905, 905, 830, 1010, 644, 805, 734, 719, 613.
I know this was a deviation from the training plan but it felt good to race and I figured I would cut the mileage down to make up for the extra effort. No issues at all with legs or anything. Took a Gu per half hour and energy was there until the end.
Saturday May 16, 2015 #
Ab workout 15:00 [3]
Easy 1:00:00 [3] 5.7 mi (10:32 / mi)
Super easy flat ultra pace.
Friday May 15, 2015 #
cardio 30:00 [3]
15 min on rowing machine - pretty tough.
15 minutes of up and down the stairs, just didn't feel like doing the stationary bike or the eliptical
15 minutes of up and down the stairs, just didn't feel like doing the stationary bike or the eliptical
Thursday May 14, 2015 #
Hills 55:00 [3] 6.0 mi (9:10 / mi)
TM - 15 min warmup and 10 min cooldown. 30 min on TM minute on/minute off 8:27 throughout, one min at 8% and one minute at flat. I started the incline going up 10 seconds before the minute was to start. Really close to quite max effort by the end and was pretty spent but felt good to work hard.
Wednesday May 13, 2015 #
Easy 50:00 [3] 6.0 mi (8:20 / mi)
A little harder than I would like as I ran with a friend but not too bad.
Ab workout 15:00 [3]
Tuesday May 12, 2015 #
Easy 45:00 [3] 4.5 mi (10:00 / mi)
Easy, slow, didn't even look at watch. 4 X 30 second strides. Not very sore.
Weights 15:00 [3]
easy leg and arm weights.
Monday May 11, 2015 #
yoga 30:00 [3]
Sunday May 10, 2015 #
Long Run 8:00:00 [3] 30.0 mi (16:00 / mi)
6400 feet of elevation gain. Super sloppy, snowy and muddy and was slowgoing. Stuck it out for 8 hours though. Felt fine but energy flagged a few times but got back onto nutrition and hydration. Certainly not a race-level effort but a good long day and this is the next day and I have no apparent injuries and feel fine, although sore.
Friday May 8, 2015 #
Easy 30:00 [3] 3.4 mi (8:49 / mi)
Easy 30 on the TM prerace.
Thursday May 7, 2015 #
Easy 33:00 [3] 3.7 mi (8:55 / mi)
Easy around Cheesman park.
Wednesday May 6, 2015 #
flat tempo run 50:00 [3] 5.9 mi (8:28 / mi)
first 20 easy, then 20 at about 7:40 pace then 10 easy. Felt good with no issues.
Tuesday May 5, 2015 #
Easy 40:00 [3] 4.5 mi (8:53 / mi)
Easy around Cheesman Park.
Ab workout 15:00 [3]
Monday May 4, 2015 #
yoga 50:00 [3]
Sunday May 3, 2015 #
Weights 20:00 [3]
Leg weights.
Easy 1:00:00 [3] 6.0 mi (10:00 / mi)
long slow easy. Felt good.
Saturday May 2, 2015 #
Long Run 2:00:00 [3] 10.0 mi (12:00 / mi)
Easy rolling trail run at N. Table. Felt good and took it easy. Running at 12 minute miles. About 1500 feet of gain.
Friday May 1, 2015 #
bike 2:00 [3] 28.0 mi (4 / mi)
One hour eacy way biking to work.