Training Log Archive: prthiessenIn the 31 days ending Dec 31, 2015:
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| 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 | Su | Mo | Tu | We | Th | |||||||||||||||||||||||
Thursday Dec 31, 2015 #
Hill Intervals 50:00 [3] 5.3 mi (9:26 / mi)
Easyish run with 4X20 strides, poor footing and darkness kept pace slow. Happy New Year!
Tuesday Dec 29, 2015 #
Hill Intervals 45:00 [3] 4.0 mi (11:15 / mi)
Easy run in Kansas.
Monday Dec 28, 2015 #
Hill Intervals 47:00 [3] 5.3 mi (8:52 / mi)
TM- 15 min warmup and 10 min cooldown. Then minute on/minute off all at 827 8% then flat for easy minute for 22 minutes. Done in Kansas so not too bad, HR in the upper 150s and low 160s on the on minutes.
Sunday Dec 27, 2015 #
Walking 40:00 [3] 2.7 mi (14:49 / mi)
TM at my parents' house in KS. 4.2 to 4.3 at 10%. Feeling better, still have a cough.
Saturday Dec 26, 2015 #
Speed/Track 41:00 [3] 5.0 mi (8:12 / mi)
Ridiculous Kansas sleet and wind and no chance to do treadmill. Still got in 1 easy to start and finish and then 3 X 1 mile intervals at 7:00, 730, 720, with pretty awful footing and some hills.
Thursday Dec 24, 2015 #
Fatlek 1:00:00 [3] 7.6 mi (7:54 / mi)
I've been fighting a cold for more than a week so I just made this a fartlek adaptation. 15 min easy to warmup and finish. Then 28 minutes of 1 minute off and 1 minute on at between 630-700 and 830-900 for the off minute. With the cold I just decided to do a good fartlek effort.
Wednesday Dec 23, 2015 #
Easy 30:00 [3] 3.0 mi (10:00 / mi)
Just out for a spin after the drive to Kansas.
Monday Dec 21, 2015 #
Easy 30:00 [3] 3.0 mi (10:00 / mi)
Just easy, still recovering from a cold.
Saturday Dec 19, 2015 #
Walking 35:00 [3] 2.1 mi (16:40 / mi)
TM walking 4.2 mph at 10 %. Just getting some work in.
Wednesday Dec 16, 2015 #
Easy 55:00 [3] 5.5 mi (10:00 / mi)
Easy spin around City Park.
Monday Dec 14, 2015 #
Hills 50:00 [3] 6.0 mi (8:20 / mi)
TM- 830 pace but up to 6% on the 9s. Good easy effort.
Sunday Dec 13, 2015 #
yoga 35:00 [3]
Getting a cold, yoga felt right after yesterday.
Saturday Dec 12, 2015 #
Long Run 1:43:00 [3] 13.0 mi (7:55 / mi)
Long run through the snow the whole time on roads. Speed hampered a bit by visibility and footing. Mixed in 12 or 15 pickups of about 1 minute each, likely between 715 and 730 pace and then slowed down to marathon pace. The pace is a bit quicker because this is a net downhill on my way to work (yes, on a Saturday, but that is life).
Friday Dec 11, 2015 #
ERG 25:00 [3]
Only had time for 25 minutes on the rowing machinee but it was great work. Averaged 2:09:09 for each 500 meters overall. I was easier for the first 15 minutes to make sure I would survive. Whipped at the end but good.
Thursday Dec 10, 2015 #
Hill Intervals 54:00 [3] 7.0 mi (7:43 / mi)
Hill intervals. 15 min warmup and cooldown. Then 6X2:00 started at 7:55 at 6% and each interval I sped it up until the last one was 739. 2 minutes flat easy between. Felt good.
Wednesday Dec 9, 2015 #
Hill Intervals 55:00 [3] 5.5 mi (10:00 / mi)
Easy lap around City Park at lunch.
Tuesday Dec 8, 2015 #
Speed/Track 30:00 [3] 4.5 mi (6:40 / mi)
Unfortunately very limited time before a last minute lunch I had to go to.
5 min warmup then 25 on TM at 710 for first 15 minutes and then sped up to where I was at 630 the last 5 minutes. Good to work hard and ramp up the speed.
5 min warmup then 25 on TM at 710 for first 15 minutes and then sped up to where I was at 630 the last 5 minutes. Good to work hard and ramp up the speed.
Sunday Dec 6, 2015 #
Long Run 3:00:00 [3] 12.4 mi (14:31 / mi)
White Ranch, snowy and muddy. Slow and steady. Running almost all of this, but it was just really slow out there. Felt fine but not a ton of energy, nothing in particular though.
Saturday Dec 5, 2015 #
Easy 1:00:00 [3] 6.5 mi (9:14 / mi)
Easy run.
Friday Dec 4, 2015 #
Walking 35:00 [3] 2.1 mi (16:40 / mi)
5 minute warmup then 30 minutes at 4.2 at 15%. Good to be able to ramp up to this.
Thursday Dec 3, 2015 #
Walking 55:00 [3] 7.56 mi (7:16 / mi)
Short warmup then miles of
739
735
735
709
705
654
719
652
652
Really good effort, I thought.
739
735
735
709
705
654
719
652
652
Really good effort, I thought.
Wednesday Dec 2, 2015 #
Easy 55:00 [3] 5.5 mi (10:00 / mi)
Easy lap around City Park.
Tuesday Dec 1, 2015 #
Hills 1:00:00 [3] 7.0 mi (8:34 / mi)
Progression Run on TM -Was able to accomplish assigned run. Good workout! Made it to the full progression on the last interval.
hr Hill Progression run on TM. Start running flat at your normal easy pace. Then starting at 5:00, increase the incline 1% every 2:00 until you get to 6%. At that point, lower it back to flat for 2:00 and then speed up by 15 seconds per mile and start the progression again. On the third progression, speed up by another 15 seconds per mile and progress till you can’t go any steeper (might not make it to 6% this time). Finish out the hour with some easy flat jogging.
hr Hill Progression run on TM. Start running flat at your normal easy pace. Then starting at 5:00, increase the incline 1% every 2:00 until you get to 6%. At that point, lower it back to flat for 2:00 and then speed up by 15 seconds per mile and start the progression again. On the third progression, speed up by another 15 seconds per mile and progress till you can’t go any steeper (might not make it to 6% this time). Finish out the hour with some easy flat jogging.