Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: prthiessen

In the 31 days ending May 31, 2017:

activity

time

miles

bike

12:18:00

196.3

(3:46)

315.91

(2:20)

Easy

11:00:00

62.9

(10:30)

101.23

(6:31)

Long Run

4:30:00

21.3

(12:41)

34.28

(7:53)

Walking

3:34:12

17.0

(12:36)

27.36

(7:50)

Intervals

2:45:00

17.5

(9:26)

28.16

(5:52)

Hill Tempo

2:39:00

13.5

(11:47)

21.73

(7:19)

exercises

1:34:00

Weights

1:20:00

flat tempo run

1:08:00

8.2

(8:18)

13.2

(5:09)

Hill Intervals

52:00

6.5

(8:00)

10.46

(4:58)

ERG

31:00

Ab workout

15:00

Total

42:26:12

343.2

552.33

3:25

0:00

» now

Wednesday May 31, 2017 #

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

Easy lap around City Park with strides at end.

Tuesday May 30, 2017 #

Walking 30:00 [3] 2.2 mi (13:38 / mi)

Fast outside walking

Monday May 29, 2017 #

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

15 min easy wu and cd on trails. 15 min at pretty decent effort uphill, then 15 minutes pretty hard mostly downhill.

Sunday May 28, 2017 #

Long Run 1:20:00 [3] 8.5 mi (9:25 / mi)

Pretty hard run around NTM, one of my fastest times.

bike 1:00 [3] 10.0 mi (6 / mi)

Biked to and from trailhead. Our car broke down and we are buying a new one!

Saturday May 27, 2017 #

Intervals 45:00 [3] 4.5 mi (10:00 / mi)

TM hill run. 20 min easy at beginning with some hills. 20 min hard with quite a few very hard hills of one min length, trying to simulate workout on a rainy day when I had to use the TM.

exercises 25:00 [3]

T25 exercises.

Friday May 26, 2017 #

bike 2:00:00 [3] 26.2 mi (4:35 / mi)

Bike to and from work.

Wednesday May 24, 2017 #

bike 1:00:00 [3] 13.1 mi (4:35 / mi)

Bike home

Easy 55:00 [3] 6.0 mi (9:10 / mi)

Easy lap around Cheeseman.

Tuesday May 23, 2017 #

bike 1:00:00 [3] 13.1 mi (4:35 / mi)

Bike to work.

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

Easy lunch run.

Monday May 22, 2017 #

bike 2:10:00 [3] 27.0 mi (4:49 / mi)

Walking 26:00 [3] 2.0 mi (13:00 / mi)

Two miles of fast walking at lunch.

Sunday May 21, 2017 #

Easy 55:00 [3] 6.5 mi (8:28 / mi)

Easy for the most part but 3 X 1:00 strides near the end and 3X 30 second repeats down this hill near my house to pound the quads.

exercises 10:00 [3]

Easy leg exercises with light weights.

Saturday May 20, 2017 #

Easy 2:50:00 [3] 11.4 mi (14:55 / mi)

N Table Mt in the mud, snow, and muck, slowed time a lot. Felt great and I was the only one out there early in the morning. Great run!

Friday May 19, 2017 #

ERG 16:00 [3]

Easy rowing at lunch. My left knee was just a bit gimpy this week. For that reason I did a little less running this week and more cardio.

Weights 15:00 [3]

Thursday May 18, 2017 #

Hill Tempo 54:00 [3] 6.5 mi (8:18 / mi)

TM 12.5 wu and cd. 15 min at 9:00 min per mile at 8% - at 4:00 I had to step off for 20 seconds. I had to take a 30 second break between hill and flat tempo. 15 min flat at 710 and faster.

Wednesday May 17, 2017 #

bike 2:00:00 [3] 26.0 mi (4:37 / mi)

Bike to and from work.

Walking 30:00 [3] 2.4 mi (12:30 / mi)

15 min flat and fast and 15 min at 4.2 at 12% or higher.

Tuesday May 16, 2017 #

Weights 15:00 [3]

Easy 1:00:00 [3] 6.7 mi (8:57 / mi)

Easy lap around City Park.

Monday May 15, 2017 #

bike 2:00 [3] 28.5 mi (4 / mi)

Bike to and from work.

Sunday May 14, 2017 #

exercises 25:00 [3]

Core and cardio vidoe workout. T25

Saturday May 13, 2017 #

Weights 15:00 [3]

Weights after running.

Long Run 3:10:00 [3] 12.8 mi (14:51 / mi)

White Ranch 2700 feet of gain. Felt like crap for some reason, ate and drank and listened to music and couldn't get out of it. I think it is still 50/50 physical mental, plus it was the first hottish run of the season.

Friday May 12, 2017 #

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

5 min easy, 5 min tempo, run around City Park. Not a lot in the legs.

Thursday May 11, 2017 #

bike 2:00:00 [3] 26.0 mi (4:37 / mi)

Bike commute each way.

Walking 30:00 [3] 2.5 mi (12:00 / mi)

15 min flat and fast, then 15 min at 4.2 up to 15%.

Weights 15:00 [3]

Wednesday May 10, 2017 #

Easy 1:00:00 [3] 6.2 mi (9:41 / mi)

Easy around City Park.

Tuesday May 9, 2017 #

Hill Intervals 52:00 [3] 6.5 mi (8:00 / mi)

TM easy at 830 the whole time. Three intervals increasing 1% every two minutes with 2 min flat rest. Made it to 6%, then 6% and on the last one 7%. Felt a bit worked over but not terrible.

Monday May 8, 2017 #

exercises 25:00 [3]

Core cardio and legs video workout.

Sunday May 7, 2017 #

Easy 1:00:00 [3] 4.5 mi (13:20 / mi)

Easy trail run at N. Table Mt.

Saturday May 6, 2017 #

Hill Tempo 1:45:00 [3] 7.0 mi (15:00 / mi)

Up and down Green Mt by Boulder. Really hard effort with fast run down and quads took a pounding. All I had time for but a good workout.

Friday May 5, 2017 #

Easy 1:05:00 [3] 5.5 mi (11:49 / mi)

Easy early sunrise trail run at North Table Mt. Always worth it!

Walking 20:00 [3] 1.5 mi (13:20 / mi)

Easy flat walking to warm up for weights.

Weights 20:00 [3]

Moderate to hard weights.

Thursday May 4, 2017 #

bike 2:05:00 [3] 26.4 mi (4:44 / mi)

Bike commute to and from work.

Easy 45:00 [3] 5.1 mi (8:49 / mi)

Easy lunch run between bike commute.

Wednesday May 3, 2017 #

ERG 15:00 [3]

15 min easy before TM walking.

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

Moderate uphill TM walking 4.2 at 10 and 11%

Tuesday May 2, 2017 #

flat tempo run 1:08:00 [3] 8.2 mi (8:18 / mi)

10 min easy wu and cd. I tried to do the progression run but only had half mile markers and it kind of screwed me up so it became more like a flat tempo run. I ran 6 miles in 45.23, with 2 min easy running in the middle. The final mile was definitely sub 7:00. Sorry I wasn't more accurate but it was a good workout.

exercises 9:00 [3]

Form drills in the evening.

Monday May 1, 2017 #

Ab workout 15:00 [3]

Walking 48:12 [3] 4.3 mi (11:13 / mi)

Mix of mostly fast flat walking and some easy running.

« Earlier | Later »