Training Log Archive: prthiessenIn the 31 days ending Jan 31, 2016:
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Sunday Jan 31, 2016 #
exercises 1:10:00 [3] 1.3 mi (53:51 / mi)
20 minutes of TM uphill walking at 4.2 and 10%. Then the ERG for 20 minutes at 2:06.7 for 4630 meters.
Then 20 minutes of weightlifting.
Then 10 minutes of swimming.
Random but fun day at the YMCA.
Then 20 minutes of weightlifting.
Then 10 minutes of swimming.
Random but fun day at the YMCA.
Saturday Jan 30, 2016 #
Long Run 2:40:00 [3] 14.44 mi (11:05 / mi)
N. Table trail run, relatively easy but picked up effort in parts. 2300 feet of gain.
1231, 1355, 921, 946, 1018, 859, 1321, 1619, 932, 1050, 1329, 1227, 848, 701, 751
last three miles were downhill but felt good to pick it up.
1231, 1355, 921, 946, 1018, 859, 1321, 1619, 932, 1050, 1329, 1227, 848, 701, 751
last three miles were downhill but felt good to pick it up.
Friday Jan 29, 2016 #
Easy 45:00 [3] 4.5 mi (10:00 / mi)
Easy run for 35 minutes of 3.5 miles.
Then TM uphill walking for 10 min 4.2 at 12%.
Then ERG for 10 minutes at 1:57 avg for total of 2560 meters.
Kind of a triathlon :)!
Then TM uphill walking for 10 min 4.2 at 12%.
Then ERG for 10 minutes at 1:57 avg for total of 2560 meters.
Kind of a triathlon :)!
Thursday Jan 28, 2016 #
Intervals 1:00:00 [3] 7.47 mi (8:02 / mi)
15 min warmup. Then 7X.5 miles with 2 min easy rest. Intervals were
327, 321, 328, 317, 311, 314, 312,
The first bit was just a little bit uphill, but I honestly couldn't run those intervals much faster so I think the 6:30 was a good goal, but just slightly ambitious. Tired after.
327, 321, 328, 317, 311, 314, 312,
The first bit was just a little bit uphill, but I honestly couldn't run those intervals much faster so I think the 6:30 was a good goal, but just slightly ambitious. Tired after.
Wednesday Jan 27, 2016 #
Easy 50:00 [3] 4.5 mi (11:07 / mi)
Super slow and easy after yesterday. More tired than expected. Oh well.
Tuesday Jan 26, 2016 #
Hill Tempo 1:00:00 [3] 7.0 mi (8:34 / mi)
5 min warmup and cooldown to the gym. Then 50 min on TM, first 25 at 9:00 and 6% and then 25 min at 4% at 830 with no break. Very tough mentally, n a good way, not for novices!
Monday Jan 25, 2016 #
yoga 15:00 [3]
Sunday Jan 24, 2016 #
Walking 1:30 [3] 2.5 mi (36 / mi)
1 mile super steep walking with kids in the jogging stroller (30 min)
25 minutes ERG 6006 meters 2:04.8 per 500 meter
25 minutes of weight lifting
ran to and from gym
25 minutes ERG 6006 meters 2:04.8 per 500 meter
25 minutes of weight lifting
ran to and from gym
Saturday Jan 23, 2016 #
bike 50:00 [3] 6.06 mi (8:15 / mi)
10 min warmup,
5 min at 730
8:00 at 818
5 min at 720
5 min at 807
5 min at 707
easy cooldown for total of 50
5 min at 730
8:00 at 818
5 min at 720
5 min at 807
5 min at 707
easy cooldown for total of 50
Friday Jan 22, 2016 #
Long Run 1:57:00 [3] 13.1 mi (8:56 / mi)
Run commute to work - 845 pace average. Great way to start a Friday!
Thursday Jan 21, 2016 #
Hills 50:00 [3] 6.0 mi (8:20 / mi)
15 min warmup and 10 minute cooldown
TM- 30 minutes 8:30 pace the whole time and minute on 8% and minute off flat. Good effort, but nothing crazy.
TM- 30 minutes 8:30 pace the whole time and minute on 8% and minute off flat. Good effort, but nothing crazy.
Wednesday Jan 20, 2016 #
bike 1:00:00 [3] 13.0 mi (4:37 / mi)
Bike commute to work.
Tuesday Jan 19, 2016 #
Easy 30:00 [3] 3.0 mi (10:00 / mi)
three miles easy with jogging stroller
15 minutes of calisthenics.
15 minutes of calisthenics.
Monday Jan 18, 2016 #
yoga 30:00 [3]
Sunday Jan 17, 2016 #
Long Run 3:15:00 [3] 13.0 mi (15:00 / mi)
Long snowy/icy hike/run at White Ranch. Just did't have 4 hours in me for some reason.
I did do 25 minutes of weights pretty shortly after so not a total loss.
I did do 25 minutes of weights pretty shortly after so not a total loss.
Saturday Jan 16, 2016 #
Walking 40 [3] 3.0 mi (13 / mi)
TM walking 4.2 10% buildup to 15%
Friday Jan 15, 2016 #
ERG 25:00 [3]
25 Minutes at 2:04.6 per 500m for a total of 6060 meters. Better than last time - worked.
Thursday Jan 14, 2016 #
Intervals 1:05:00 [3] 7.73 mi (8:25 / mi)
Crazy windy - did my best to run 5 minutes at easy, 5 minutes at marathon and 5 minutes at 5k pace, and three intervals of that plus warmup and cool down.
806
821
724
819
753
720
811
737
714
806
821
724
819
753
720
811
737
714
Tuesday Jan 12, 2016 #
Easy 55:00 [3] 5.5 mi (10:00 / mi)
Easy lap around city park at lunch.
Monday Jan 11, 2016 #
Hill Intervals 1:01:00 [3] 7.1 mi (8:36 / mi)
10 minutes warmup outside. Then TM hill intervals - 10 min at 900 X 8%, then 5 minutes of flat recovery - HR up to 162, 10 minutes at 8:30 at 6% HR up to 163 and flat recovery for 5 minutes; then 10 minutes at 8:00 at 4% with HR up to 165 and the flat recovery for 5 minutes at 8:00. Actually, the first interval was probably the hardest as I think it was hard for my mind to settle into the pain. Great job calibrating this workout to make it very hard/intimidating but still possible.
Saturday Jan 9, 2016 #
ERG 50:00 [3]
25 minutes on the rowing machine total of 5991 meters for an average of 2:05.1 per 500 meters which is 91 meters further than last weekend.
25 minutes of weights, squats, stepups, pullup burpees.
25 minutes of weights, squats, stepups, pullup burpees.
Friday Jan 8, 2016 #
Walking 40:00 [3] 2.5 mi (16:00 / mi)
TM- 5 min warmup, then 4.2 for 35 minutes building up 13%, then 14% then 15%. HR all the way to 160 by the very end which takes some real doing with TM walking.
Thursday Jan 7, 2016 #
ERG 1:00:00 [3] 6.5 mi (9:14 / mi)
TM - Hill fartlek, 5 min warmup and cooldown, then 50 minutes of random uphill fartleks of all speeds and grades. Really just random with the HR monitor until the HR spiked into the 150s and later 160s and then back flat. Kind of a fun workout but unfortunately just couldn't make it real hills with work schedule.
Wednesday Jan 6, 2016 #
Easy 55:00 [3] 6.0 mi (9:10 / mi)
6 miles easy and flat on roads and a bit of trail.
Tuesday Jan 5, 2016 #
flat tempo run 1:10:00 [3] 9.0 mi (7:47 / mi)
Tempo run at marathon pace along Cherry Creek. First good tempo effort in several weeks. Felt pretty decent. Splits for tempo - 728, 724, 726, 721, 720, 722, 722, 739. Average HR for these segments began in 150s and worked up to 161 by the end. Pretty pleased.
Sunday Jan 3, 2016 #
Easy 43:00 [3] 4.3 mi (10:00 / mi)
Easy run on mix of streets and trails. A bit sore - not happy about that but I haven't had good training lately.
Saturday Jan 2, 2016 #
Long Run 2:20 [3] 9.5 mi (15 / mi)
Splits- 14:04, 934, 1324, 1645, 1941, 1106, 1307, 1433, 1129, 1053,
1800 feet of elevation gain
first 10 easy then 20 at tempo for trails - HR in the 140s and 150s.
No idea why but this run felt like the last 10 miles of a 50 miler. Unfortunately, work has me really stressed and it is making it hard to rest so I think I am getting sick more and am not as prepared for workouts. Not whining but I think that is what is happening. Darn.
1800 feet of elevation gain
first 10 easy then 20 at tempo for trails - HR in the 140s and 150s.
No idea why but this run felt like the last 10 miles of a 50 miler. Unfortunately, work has me really stressed and it is making it hard to rest so I think I am getting sick more and am not as prepared for workouts. Not whining but I think that is what is happening. Darn.
Friday Jan 1, 2016 #
exercises 50:00 [3]
Rowing Machine 25 minutes 5900 meters HR up to 163 tough
25 minutes of weights.
25 minutes of weights.