Training Log Archive: prthiessen

Avg pace- 13:50; approx. 6300 elevation gain. Bergen Peak- I ran three loops that were basically 9.9 miles (4.4 up and then about 4 down, and 1.6 across and down). I started at 4:40 AM to get a feel for running at night. Amazing sunrise!

Food/Water- I drank 32 oz of energy drink and a gel before starting. I think drank about 22 oz every hour. I took an S-Cap ever two hours (4 total). I took a Gu or Clif shot every half hour, except that I had some cookies after the first lap and a half a pb at the end of the second lap.

Lap 1
Up: 80 minutes
Down:63 minutes

Lap 2
Up:74 minutes
Down:61 minutes

Lap 3
Up:73 minutes
Down:58 minutes

I was pretty pleased with the negative splits. By the end, I was tired, but my stomach and legs were still good. I could have gone more, although it was starting to warm up and I would have had to hydrate more. All in all, I am pretty pleased.

5 minute warmup. 10 minutes at 4.2 MPH at 10%, 10 minutes at 10.5%, 10 minutes at 11%, 10 minutes at 12%.

Warmed up for 15 minutes then 5 mile intervals with 2 minute recovery.

Mile 1- 7:05 avg HR 155
Mile 2- 6:59 avg HR 160
Mile 3- 6:41 avg HR 159
Mile 4- 6:45 avg HR 160
Mile 5- 6:47 avg HR 162

Miles 1 & 2 are slightly uphill and Miles 3&4 are slightly downhill. I felt good at the end, tired, but I probably could have done at least another interval.

Leg weights- squats, leg presses, leg extensions, stepups.

Recovery run on pavement and trail. Pretty flat. Avg pace was around 9:40 and felt easier. HR was around 122. I think my slow easy pace is getting faster.

Arms and Back exercises (pushups and pullups) and Ab ripper X.

TM- 5 minutes warmup. 60 minutes 8:49 miles at 5% incline. I felt pretty good at the end. I wasn't totally spent but I definitely got a good sweat going. My HR during this time was
first 10 mintues avg. 146
second 10 minutes avg. 150
third 10 minutes avg 153
4th 10 minute avg. 154
5th 10 minute avg 156
6th 10 minute avg. 157

I only got to 160 briefly in the last 10 minutes once. I was well hydrated and slept well the night before.

Leg weights after hill intervals. Squats, lunges, leg press, leg extensions, hamstring exercise.

YogaX

5 minute warmup. Then walked 4.2 at 9% incline - no more energy then that for some reason.

Ab workout.

Skiied at A Basin.