Training Log Archive: prthiessenIn the 7 days ending Jan 8, 2011:
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Saturday Jan 8, 2011 #
Recovery Run (Run # 5) 47 [3] 5.0 mi (9 / mi)
Ran at a relatively slow pace. Felt decent. 6X10 seconds hill springs at end. Stretched.
skiing/snowboarding 35 [1]
3.5 hours at Keystone.
Friday Jan 7, 2011 #
12 PM
Walking 45 [3] 3.2 mi (14 / mi)
slept:7.5 weight:165lbs
Walked 4.2 mph for 45 minutes. I started at a 5% incline and built so that the last 15 minutes was 7.5%. I was surprisingly tired for this being a "walking" workout.
Thursday Jan 6, 2011 #
12 PM
Recovery Run 56 [2] 6.5 mi (9 / mi)
slept:7.5 weight:166lbs shoes: Nike frees
Completed Run # 3 with 4X1:30 minute surges (I forgot that I was supposed to do 5). Right groin a bit tight, slight pain in left ankle but neither hurt runnning.
Wednesday Jan 5, 2011 #
P90X 17 [3]
Ab ripperX
6 AM
P90X 55 [3]
Chest, shoulders, triceps
12 PM
Recovery Run 46 [1] 4.5 mi (10 / mi)
max:131 shoes: Nike frees
Recover Run #4 Ran for 46 mintues including one set of the form drills and 4X 15 seconds flat strides. Course was mostly flat (to Cheesman and back) but it was windy. 47 degrees out. Felt ok.
Tuesday Jan 4, 2011 #
12 PM
flat tempo run 40 [4] 4.5 mi (9 / mi)
max:162 slept:7.5 weight:166lbs shoes: Nike frees
15 minute warmup
4X15 sec flat strides
15 minutes at 7:06 pace. HR was at 160-162 the last five mintues. I was tired but not bent over.
10 minutes cooldown.
4X15 sec flat strides
15 minutes at 7:06 pace. HR was at 160-162 the last five mintues. I was tired but not bent over.
10 minutes cooldown.
Sunday Jan 2, 2011 #
Long Run long 3:00:00 [3] 9.6 mi (18:45 / mi)
shoes: Brooks Adrenhalin
Trail run at Walker Ranch. Decent elevation gain.