Training Log Archive: prthiessenIn the 31 days ending Oct 31, 2015:
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| 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 | Sa | |||||||||||||||||||||||||||
Saturday Oct 31, 2015 #
Long Run 2:07:00 [3] 7.6 mi (16:43 / mi)
I just couldn't bring myself to road run when Molly gave me some extra time off to go. Hiked mostly up and ran down Bear Peak by Boulder. Ran really pretty hard down to try and work on that skill/turnover. Was really fun and no one was out because it was windy.
Weights 15:00 [3]
15 minutes of tabata weights with 30 lb dumbbells.
Friday Oct 30, 2015 #
Cross Training 35:00 [3]
15 minutes of rowing at 2!5 for 500 meters or 3650.
Then 20 minutes of going up and down the 14 flights of stairs at work.
Then 20 minutes of going up and down the 14 flights of stairs at work.
Thursday Oct 29, 2015 #
Speed/Track 54:00 [3] 6.5 mi (8:18 / mi)
Unfortunately, I had some kind of flu-like thing the past two days and could not hardly go to work, let alone workout.
Today, I was fine though. 15 minutes warmup with strides, then
2X 6 intervals at sub 630 pace.
First 3 intervals were slightly uphill and were between 620 and 630. HR in the mid 160s for each.
2:00 easy recovery between each.
Second three intervals I were slightly downhill and I was right around 6:00 with the last one being 550. HR on the last one spiked to 173 at the end, and I think that is about my max HR. I was spent when I was done and immediately had to walk, easy running was not possible.
12 minutes of cooldown. Felt great and really enjoyed this workout with the short intensity. Felt very productive and I am spent as I write this in the evening.
Today, I was fine though. 15 minutes warmup with strides, then
2X 6 intervals at sub 630 pace.
First 3 intervals were slightly uphill and were between 620 and 630. HR in the mid 160s for each.
2:00 easy recovery between each.
Second three intervals I were slightly downhill and I was right around 6:00 with the last one being 550. HR on the last one spiked to 173 at the end, and I think that is about my max HR. I was spent when I was done and immediately had to walk, easy running was not possible.
12 minutes of cooldown. Felt great and really enjoyed this workout with the short intensity. Felt very productive and I am spent as I write this in the evening.
Monday Oct 26, 2015 #
yoga 32:00 [3]
Sunday Oct 25, 2015 #
Long Run 1:48 [3] 11.0 mi (10 / mi)
North Table Mt. really tried to keep HR between 140-145, even on downhills which was hard to do. Was really working harder than normal with plenty of rolling elevation gain. Maintaining 10:00 miles on this was work. By the end, I was spent.
Frankly, yesterday I was too hungover to workout after celebrating my buddy's 40th the night before. Rare for me, but it happens, and we had fun.
Frankly, yesterday I was too hungover to workout after celebrating my buddy's 40th the night before. Rare for me, but it happens, and we had fun.
Friday Oct 23, 2015 #
Speed/Track 35:00 [3] 2.1 mi (16:40 / mi)
Had to do a quick workout so
TM at 4.2 at 10% for 5 min, then 25 minutes at 4.2 and 15%.
Then immediately 5 minutes on rowing machine trying to maintain sub 2:00 for 500 meters.
Beat by the end.
TM at 4.2 at 10% for 5 min, then 25 minutes at 4.2 and 15%.
Then immediately 5 minutes on rowing machine trying to maintain sub 2:00 for 500 meters.
Beat by the end.
Thursday Oct 22, 2015 #
Cruise Intervals 1:05:00 [3] 7.5 mi (8:40 / mi)
15 min warmup and 10 min cooldown consisting mostly of stairs in our office building to take a break from TM.
Then cruise hill intervals 6X 5:00 at 8:00 at 4% with 2:00 recovery between. The first three intervals I was at this pace and my HR was consistently climbing from 152, 154 to 157, and then falling back down to 135 during the recovery interval. I started to dial up the speed, still at 4%, such that on the 4th interval I was at 747 per mile and HR of 162, 5th interval was 740 per mile and HR of 164, and then the last interval I really ramped up such that by the end I was at 713 per mile with HR at 169. Really whipped at the end.
Then cruise hill intervals 6X 5:00 at 8:00 at 4% with 2:00 recovery between. The first three intervals I was at this pace and my HR was consistently climbing from 152, 154 to 157, and then falling back down to 135 during the recovery interval. I started to dial up the speed, still at 4%, such that on the 4th interval I was at 747 per mile and HR of 162, 5th interval was 740 per mile and HR of 164, and then the last interval I really ramped up such that by the end I was at 713 per mile with HR at 169. Really whipped at the end.
Tuesday Oct 20, 2015 #
Speed/Track 50:00 [3] 7.0 mi (7:09 / mi)
15 min warmup on TM with strides.
Then minute off at 630 and minute off at 830 flat. I agree that I can get more efficient on stride rate. The last 3-4 minute on intervals I was actually down to 605/610. Felt decent.
10 minutes of cooldown outside.
Then minute off at 630 and minute off at 830 flat. I agree that I can get more efficient on stride rate. The last 3-4 minute on intervals I was actually down to 605/610. Felt decent.
10 minutes of cooldown outside.
Monday Oct 19, 2015 #
yoga 30:00 [3]
Sunday Oct 18, 2015 #
Long Run 2:26:00 [3] 15.86 mi (9:12 / mi)
Long run 90% on pavement. Ralston Creek trail out to Arvada Reservoir and down to N. Table Mt. The first 8 miles are mostly at least slightly uphill so I was really doing 930-1000 most of the time. HR around 130 much of this. Just a general lack of energy today and perhaps a touch of lack of motivation. Brought it home running under 850 for the last 5 miles.
Rested at home for 20 minutes and then ran/walked to the gym.
20 minutes of weightlifting.
Ran home and did 4 strides. Beat at the end.
Rested at home for 20 minutes and then ran/walked to the gym.
20 minutes of weightlifting.
Ran home and did 4 strides. Beat at the end.
Saturday Oct 17, 2015 #
Walking 3:00 [3] 8.0 mi (22 / mi)
Hiked up Torreys with a friend. Ran down some of it. Really beautiful day to be out in the mountains and a late 14er but wonderful.
Friday Oct 16, 2015 #
Hills 1:00:00 [3] 6.52 mi (9:12 / mi)
TM- random hill fartleks. 10 min cooldown and warmup. 40 minutes of pretty random hill fartlek work. I toggled speed from 730 to 11, and moved the hills from 2% to 15%. All kind of random lengths of intervals. Pretty much just made it up. I did wear a HR monitor and the last 20 minutes I was getting up into the 150s.
Thursday Oct 15, 2015 #
bike 2:00 [3] 26.0 mi (5 / mi)
Bike to and from work. At lunch 5 min on rowing machine and then 15 min tabata workout with all different exercises and dumbbells. I was beat.
Wednesday Oct 14, 2015 #
Intervals 1:00:00 [3] 7.0 mi (8:34 / mi)
Easy run, probably slightly harder than I should have but ran with a friend. Not too hard though.
Tuesday Oct 13, 2015 #
Intervals 1:08:00 [3] 8.5 mi (8:00 / mi)
5 min warmup and 5 min cooldown. 18 min intervals with 2 min easy.
First interval - 18 min at 725 up to 152 HR; 2 min at 920
Second interval- 18 min at 720, HR up to 160; 2 min cooldown at 915
Third interval- 18 min at 725.
Pretty warm day.
First interval - 18 min at 725 up to 152 HR; 2 min at 920
Second interval- 18 min at 720, HR up to 160; 2 min cooldown at 915
Third interval- 18 min at 725.
Pretty warm day.
Monday Oct 12, 2015 #
yoga 35:00 [3]
Sunday Oct 11, 2015 #
Intervals 40:00 [3] 2.1 mi (19:03 / mi)
TM walking 4.2 mph at 13% for 30 minutes, then 10 minutes of exercises.
Saturday Oct 10, 2015 #
Intervals (eas) 1:27:00 [3] 10.8 mi (8:03 / mi)
This was all I could fit in with wife's work schedule. Only had 90 minutes. Had GPS on but never looked at it. Just ran a little harder than easy. Was sore from yesterday and it was 80 degrees so hot, but felt good.
mile splits - 809, 739, 751, 800, 809, 758, 816, 813, 900, 901, 706
some hills messed up the last few splits but 811 was overall pace. Was surprised it as that fast. I do think that was faster than easy but I also think that I am faster than I think when I don't have the residual tiredness in my legs from training for big races. Good exercise!
mile splits - 809, 739, 751, 800, 809, 758, 816, 813, 900, 901, 706
some hills messed up the last few splits but 811 was overall pace. Was surprised it as that fast. I do think that was faster than easy but I also think that I am faster than I think when I don't have the residual tiredness in my legs from training for big races. Good exercise!
Friday Oct 9, 2015 #
Weights 45:00 [3] 2.5 mi (18:00 / mi)
10 min warmup run
then without any rest 3 sets of
10 X squats 30 lb dumbells
20 X lungest 30 lb dumbells
10 box jumps
10 burpees
10 X handstand pushups
then 15 min at 4.2 and 15%
then without any rest 3 sets of
10 X squats 30 lb dumbells
20 X lungest 30 lb dumbells
10 box jumps
10 burpees
10 X handstand pushups
then 15 min at 4.2 and 15%
Thursday Oct 8, 2015 #
Easy 1:00:00 [3] 7.0 mi (8:34 / mi)
TM - covered pace setting with towel. Ran for 15 min until it felt easy/medium - HR was at 124, strides were 150 per minute. Left if there for the remainder of the hour. It turns out I was at 8:20 pace. This felt a little hard, but HR for the last half hour only got up to 134 BPM.
Wednesday Oct 7, 2015 #
Easy 50 [3] 5.8 mi (9 / mi)
Easy 5.8 miles around City Park with a friend.
Tuesday Oct 6, 2015 #
Intervals 1:00:00 [3] 7.0 mi (8:34 / mi)
Tempo Run modified
First 30 minutes worked up quicker each five minutes on Cherry Creek path.
first 10 8:30, then 724 for 704, then 705 for 5, then 701 for 5:00, then 657 for 5,
Then easy 5:00 at 837.
Then 1:00 at 5:58 per mile
2:00 at 840 per mile
Then 1:00 at 604 per mile
Then 2:00 at 902 per mile
Then 1:00 at 604 per mile
Then 2:00 at 900 per mile
Then 100 at 559 per mile
Then 10:00 at 920 per mile.
First 30 minutes worked up quicker each five minutes on Cherry Creek path.
first 10 8:30, then 724 for 704, then 705 for 5, then 701 for 5:00, then 657 for 5,
Then easy 5:00 at 837.
Then 1:00 at 5:58 per mile
2:00 at 840 per mile
Then 1:00 at 604 per mile
Then 2:00 at 902 per mile
Then 1:00 at 604 per mile
Then 2:00 at 900 per mile
Then 100 at 559 per mile
Then 10:00 at 920 per mile.
Sunday Oct 4, 2015 #
Hill Easy 1:40:00 [3] 9.0 mi (11:07 / mi)
Trail run at White Ranch - decent effort, not all out but not easy.
I am injury free and last week was pretty easy so I am good to go. I have had more than a month "off" although I have been working out or running 6 days a weak, not much focus.
I am injury free and last week was pretty easy so I am good to go. I have had more than a month "off" although I have been working out or running 6 days a weak, not much focus.
Saturday Oct 3, 2015 #
Easy 40:00 [3] 4.5 mi (8:53 / mi)
Jogging stroller easy run.
Friday Oct 2, 2015 #
bike 2:00:00 [3] 22.0 mi (5:27 / mi)
Rode bike to and from work.
Thursday Oct 1, 2015 #
Easy (crossfit) 30:00 [3]
warmup on the rowing machine. Then crossfit - squats, pullup burpees, and toes to bar leg lifts (abs).