Training Log Archive: prthiessenIn the 7 days ending Apr 16, 2011:
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Saturday Apr 16, 2011 #
Long Run 2:30:00 [3] 12.04 mi (12:27 / mi)
shoes: Brooks Cascadias
2600 feet of elevation gain. Averaged 15 minute miles up first 5 miles of uphill. Then averaged out to 12:30 per mile with downhills. Fully hydrated (22oz per hour) and 200 calories per hour. I also started taking the S -Caps 1 per hour. I felt strong at the end although I had a touch of right knee pain. I did an ice bath and will rest it. Bergen Peak run so 7400-9700 feet above sea level.
Friday Apr 15, 2011 #
Recovery Run 45:00 [3] 5.03 mi (8:57 / mi)
shoes: Brooks Addiction 9
Slow run of 9 minute miles. Very windy!
P90X 1:00:00 [3]
Pushups & Pullups and Abs.
Thursday Apr 14, 2011 #
Walking 45:00 [5] 3.25 mi (13:51 / mi)
shoes: Nike frees
5 minutes warmup on TM. Then remaining 40 minutes at 4.2 MPH. First 20 minutes at 11%, next 10 minutes at 12%, last 10 minutes at 13%.
Weights 20:00 [3]
Leg Weights- squats and lunges with weights. Leg extensions for quads and hams.
Wednesday Apr 13, 2011 #
Weights 40:00 [3]
Arm weights and abs.
Recovery Run 1:20:00 [3] 8.5 mi (9:25 / mi)
shoes: Brooks Addiction 9
Long recovery run -felt pretty good but sore from leg exercises.
Tuesday Apr 12, 2011 #
Hill Intervals 1:05:00 [5] 7.25 mi (8:58 / mi)
shoes: Nike frees
Ran .5 warmup. I then ran at 8:30 MPM pace and every .25 miles I increased the incline 1%. I made it to 7% three separate times, going back to flat after each time. I had three minutes left over and did 7% incline for those last three minutes. Felt very strong.
Weights 35:00 [3]
10 minutes warmup. 30 minutes of leg weights- squats, powercleans and other leg exercises.
Monday Apr 11, 2011 #
P90X 45:00 [2]
YogaX
Sunday Apr 10, 2011 #
Walking 35:00 [3] 2.69 mi (13:01 / mi)
5 minutes warmup then 30 minutes 4.2 MPH and 10% incline.
skiing/snowboarding 4:00:00 [3]
Pretty decent powder day skiing at Vail, especially for April.