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Training Log Archive: prthiessen

In the 31 days ending Dec 31, 2016:

activity # timemileskm+m
  Long Run7 14:33:00 103.4(8:27) 166.41(5:15)
  Easy9 7:24:00 44.8 72.1
  Walking3 2:45:00 12.11(13:38) 19.49(8:28)
  skiing/snowboarding1 2:00:00
  Speed/Track2 1:50:00 14.5(7:35) 23.33(4:43)
  Hills2 1:43:00 12.2(8:27) 19.63(5:15)
  ERG4 1:30:00
  yoga2 1:30:00
  Hill Intervals2 50:45 8.5(5:58) 13.68(3:43)
  Intervals1 50:00 5.5(9:05) 8.85(5:39)
  Weights2 40:00
  Total30 35:35:45 201.01 323.49

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Saturday Dec 31, 2016 #

Walking 1:00:00 [3] 4.6 mi (13:03 / mi)

Fast flat walking in Kansas, trying to get faster.

Friday Dec 30, 2016 #

Long Run 5:00:00 [3] 28.3 mi (10:36 / mi)

Pretty flat almost all dirt road run in Kansas with a ton of wind. Felt fine but lacked motivation to go faster but got it done.

Thursday Dec 29, 2016 #

Long Run 1:00:00 [3] 6.0 mi (10:00 / mi)

Easy pretty sore after yesterday

Wednesday Dec 28, 2016 #

Easy 1:15:00 [3] 8.2 mi (9:09 / mi)

Easy rolling dirt road run

Easy 20:00 [3]

Leg exercises

Tuesday Dec 27, 2016 #

Long Run 1:00:00 [3] 8.6 mi (6:59 / mi)

Crushed this flat run in Kansas, felt grt illness over! Building confidence

Monday Dec 26, 2016 #

Long Run 2:24:00 [3] 15.2 mi (9:28 / mi)

Flat run in kc without the fartleks because of lingering illness

Sunday Dec 25, 2016 #

Easy 20:00 [3] 2.0 mi (10:00 / mi)

Still sick, merry christmas

Saturday Dec 24, 2016 #

Easy 1:00:00 [3] 5.0 mi (12:00 / mi)

Felt sick so alternated easy and walking

Friday Dec 23, 2016 #

Hill Intervals 45 [3] 3.0 mi (15 / mi)

Easy stroll in Kansas through the snow/ice.

Thursday Dec 22, 2016 #

Easy 1:00:00 [3] 7.0 mi (8:34 / mi)

Tm mostly at 830 but with a little rolling hill fartleks thrown in

Wednesday Dec 21, 2016 #

ERG 25:00 [3]

6160 or 202.2 for 500 meters, just didn't have time for more

Tuesday Dec 20, 2016 #

Hills 43:00 [3] 5.2 mi (8:16 / mi)

Normal wu and then tm at 800 at 4 % for 30. Work just didn't allow more.

Monday Dec 19, 2016 #

yoga 30:00 [3]

yoga

Sunday Dec 18, 2016 #

Long Run 3:00:00 [3] 21.3 mi (8:27 / mi)

Long run on Treadmill due to cold and for mental suffering. I only got off three times to run to the bathroom. 6.8 miles the first hour, then 7.1, then 7.5 in the last hour with sub 7:30 for the last 15 minutes. Very good suffering.

Saturday Dec 17, 2016 #

Walking 35:00 [3] 2.71 mi (12:55 / mi)

TM walking - trying to get faster on the TM! 5 minutes alternating flat at 5.3 mph walking and 4.0 mph at 15% walking for 5 minutes. I'm going to figure out how to walk faster if it kills me!

Weights 20:00 [3]

Strength training after walking.

Walking 30:00 [3] 2.1 mi (14:17 / mi)

Walking session #2 in the evening. 15 min at 5.2 flat and then 15 min at 4.0 at 12% or more.

Friday Dec 16, 2016 #

Easy 50:00 [3] 5.5 mi (9:05 / mi)

Easy lap around City Park with 5 X 30 second strides at end.

Thursday Dec 15, 2016 #

ERG 25:00 [3]

ERG - 6080 meters or 2:03.4

Walking 40:00 [3] 2.7 mi (14:49 / mi)

TM walking at 8%

Wednesday Dec 14, 2016 #

Hills 1:00:00 [3] 7.0 mi (8:34 / mi)

TM all at 8:27 per mile for 60 minute. 12 X 1 minute hill intervals thrown in approximate 4-5 minutes apart. 6 under 10%, 6 at 10% or more, with highest at 14% but could not quite make the full minute. I never did step off or grab on despite wanting to really bad!

Tuesday Dec 13, 2016 #

Easy 45:00 [3] 5.5 mi (8:11 / mi)

East cheesman laps

Monday Dec 12, 2016 #

Speed/Track 55:00 [3] 7.0 mi (7:51 / mi)

normal wu and cd then 31 minutes at 640, 720, 700, 650 and 640 (for last 1/2 mile). 4.5 miles in 31:10

Sunday Dec 11, 2016 #

skiing/snowboarding 2:00:00 [3]

Saturday Dec 10, 2016 #

Long Run 2:00 [3] 9.8 mi (12 / mi)

N. Table Mt Loop with super steep .5 mile hillclimb fast in middle of workout 6:10 for Quarry Road climb which is pretty good. Slow run after that.

Friday Dec 9, 2016 #

ERG 25:00 [3]

Erg- relatively hard effort 2:05 avg and 5900 meters

Thursday Dec 8, 2016 #

Intervals 50:00 [3] 5.5 mi (9:05 / mi)

TM workout 830 for 10 min and 730 for 5 min, three intervals of that with 5 min cd.

Wednesday Dec 7, 2016 #

Hill Intervals 50:00 [3] 5.5 mi (9:05 / mi)

Normal wu and cd, workout was 5 X 2:30 at 800 and 4% with 1 min flat in between.

Tuesday Dec 6, 2016 #

yoga 1:00:00 [3]

Monday Dec 5, 2016 #

Speed/Track 55:00 [3] 7.5 mi (7:20 / mi)

Sneaking in speed workout outside before the weather turns.

normal wu and cd. then 5X 5 mile tempo 712, 730, 730, 702, 640. Pretty pleased with result on a windy day.

Sunday Dec 4, 2016 #

Easy 1:05:00 [3] 6.8 mi (9:34 / mi)

TM workout alternating between 5 min at walking 4.2 at 10% and running 8:30 miles flat.

Friday Dec 2, 2016 #

Long Run 2:07:00 [3] 14.2 mi (8:57 / mi)

Relatively slow run commute with slightly negative splits down to low 8s, legs felt great

Easy 40:00 [3] 3.8 mi (10:32 / mi)

After work tm session to make up for not getting full long run earlier

Thursday Dec 1, 2016 #

Easy 9:00 [3] 1.0 mi (9:00 / mi)

Easy walk jog while warming up.

ERG 15:00 [3]

15 minutes on ERG 3700 meters.

Weights 20:00 [3]

Primarily leg weights.

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