Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: prthiessen

In the 31 days ending Mar 31, 2019:

activity

time

miles

Easy

12:55:30

70.39

(11:01)

113.28

(6:51)

skiing/snowboarding

7:30:00

Long Run

7:09:51

56.26

(7:38)

90.54

(4:45)

Walking

5:51:00

23.97

(14:39)

38.58

(9:06)

bike

5:21:42

72.63

(4:26)

116.89

(2:45)

exercises

3:05:00

Hill Intervals

2:47:00

14.61

(11:26)

23.51

(7:06)

Weights

1:37:00

flat tempo run

1:12:00

8.35

(8:37)

13.44

(5:21)

Fatlek

1:10:00

8.1

(8:39)

13.04

(5:22)

Hill Tempo

1:05:00

6.62

(9:49)

10.65

(6:06)

cardio

53:00

ERG

20:00

swimming

12:00

Total

51:09:03

260.93

419.93

averages - weight:163.8lbs

4:10

0:00

» now

Saturday Mar 30, 2019 #

skiing/snowboarding 2:00:00 [3]

Skiing at Winter Park with Ben.

Thursday Mar 28, 2019 #

skiing/snowboarding 1:30:00 [3]

Back better but still don’t want to risk it

Wednesday Mar 27, 2019 #

bike 1:20:00 [3] 17.0 mi (4:42 / mi)

Bike commute 22 - back feeling better, gorgeous day.

Tuesday Mar 26, 2019 #

Walking 30:00 [3] 2.0 mi (15:00 / mi)

Easy walking miles to protect back - better, but still only 80%

Sunday Mar 24, 2019 #

Easy 1:35:00 [3] 5.96 mi (15:56 / mi)

Ntm, felt great at beginning, then weird back spasm/pain meant I struggled to walk. Had to call Molly yo pick me up and take me back to my car. Hope it doesn’t last long

exercises 15:00 [3]

Before run

Saturday Mar 23, 2019 #

Easy 1:00:30 [3] 6.77 mi (8:56 / mi)

Easy outside on pavement

exercises 10:00 [3]

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

TM walking uphill

Walking 31:00 [3] 2.1 mi (14:46 / mi)

Third session of the day somewhat uphill tm

Friday Mar 22, 2019 #

Easy 30:00 [3] 3.4 mi (8:49 / mi)

Easy with 4 x 45 second strides at end

Walking 40:00 [3] 2.8 mi (14:17 / mi)

Tm mostly 4.0 at 10%

Thursday Mar 21, 2019 #

bike 50:00 [3] 11.4 mi (4:23 / mi)

Commute 21

Easy 1:05:00 [3] 6.05 mi (10:45 / mi)

Mostly on the tm mixing up speeds while watching the tournament

Wednesday Mar 20, 2019 #

exercises 20:00 [3]

Weights 20:00 [3]

Decently heavy right after long run

Easy 10:00 [3] 0.6 mi (16:40 / mi)

Easy home from gym

Long Run 2:55:00 [3] 20.31 mi (8:37 / mi)

Almost all pavement, 968 feet of gain around n table. Did a great job of pacing but the last 40 minutes I got low on calories and the wheels fell off. With a light pack

Tuesday Mar 19, 2019 #

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

Croke Dutch trail at lunch. Legs were dead as I was up much of the night with Sean while Molly was at work

bike 50:00 [3] 11.4 mi (4:23 / mi)

Bike commute 20, so much easier not in the cold

Monday Mar 18, 2019 #

Walking 32:00 [3] 2.05 mi (15:37 / mi)

Tm walking in the am 10% and 4 mph,no pack

Hill Intervals 1:02:00 [3] 6.83 mi (9:05 / mi)

Wu and cd outside. Really well calibrated workout, Paul!

8 min at 830 at 4%
2 min easy
5 min at 800 at 5%
2 min easy
2 min at 730 at 6%
5min at 800 at 5 %
2 min easy
8min at 4 % starting at 830 down to 745

Felt good and strong

exercises 30:00 [3]

Sunday Mar 17, 2019 #

Easy 25:00 [3] 2.4 mi (10:25 / mi)

Run errand 7, maybe, to grocery store

Easy 58:00 [3] 6.15 mi (9:26 / mi)

Easy after grocery run on flat trails

Saturday Mar 16, 2019 #

exercises 20:00 [3]

Hill Intervals 1:45:00 [3] 7.78 mi (13:30 / mi)

Keystone gulch road trail at 9600 feet, 8 x 1 hill intervals with easy down and 30 seconds at bottom

Friday Mar 15, 2019 #

Easy 1:10:00 [3] 6.5 mi (10:46 / mi)

Easy miles at keystone with a pack after skiing

skiing/snowboarding 3:00:00 [3]

Skiing with the kids, Ben is improving!

Thursday Mar 14, 2019 #

Long Run 3:51 [3] 15.25 mi (15 / mi)

Tough miles breaking trail at n table after the bomb cyclone

Wednesday Mar 13, 2019 #

exercises 25:00 [3]

Easy 1:01:00 [3] 5.8 mi (10:31 / mi)

Super easy in the post bomb cyclone snow

cardio 30:00 [3]

I never list snow shoveling but it was so heavy this time I am

Tuesday Mar 12, 2019 #

Easy 59:00 [3] 6.21 mi (9:30 / mi)
weight:163.8lbs

Easy flat miles on soft Croke Ditch trail with 4 X :45 fast in the last 45 minutes. Ankle feeling better.

bike 50:00 [3] 11.4 mi (4:23 / mi)

Bike commute #19.

Monday Mar 11, 2019 #

bike 56:42 [3] 14.43 mi (3:56 / mi)

Bike mix of flat fast and gravel riding. NOT commute

exercises 20:00 [3]

Sunday Mar 10, 2019 #

Long Run 2:41:00 [3] 11.43 mi (14:05 / mi)

N. Table 2000 feet of gain total. Left ankle still not right so took it easy and even walked some downhills to be safe. Otherwise feel good, but a bit sore after yesterday's mix of activities.

Saturday Mar 9, 2019 #

ERG 20:00 [3]

Weights 20:00 [3]

swimming 12:00 [3]

500

cardio 23:00 [3]

Elliptical

Friday Mar 8, 2019 #

Walking 20:00 [3] 1.45 mi (13:47 / mi)

Tm walking uphill before Sean’s nap

exercises 10:00 [3]

While on conference call

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

Easy miles with double bob

bike 35:00 [3] 7.0 mi (5:00 / mi)

Ride to get car from mechanic

Walking 45:00 [3] 3.0 mi (15:00 / mi)

Last workout of the day on TM with pack walking uphill mostly at 4.0 at 8%.

Thursday Mar 7, 2019 #

Easy 59:00 [3] 6.0 mi (9:50 / mi)

Easy flat at lunch, ankle still gimpy

Wednesday Mar 6, 2019 #

flat tempo run 1:12:00 [3] 8.35 mi (8:37 / mi)

Medium hard in conditions mix of flat road and trail

Weights 30:00 [3]

Left ankle a bit gimpy, light weights

Tuesday Mar 5, 2019 #

exercises 15:00 [3]

Walking 50:00 [3] 3.5 mi (14:17 / mi)

TM walking - uphill at 9% for the first 30 minutes.

Monday Mar 4, 2019 #

Hill Tempo 1:05:00 [3] 6.62 mi (9:49 / mi)

Holy cow, 60 min at 8%, 913 pace for 25 min then to 920 until 27 min left, had to step off for 30 seconds twice the. Down to 10 min pace was all I could do, ouch

Easy 15:00 [3] 1.2 mi (12:30 / mi)

Easy to and from ymca

Weights 15:00 [3]

Walking 26:00 [3] 2.07 mi (12:34 / mi)

Tm flat walking while Sean naps

exercises 20:00 [3]