Training Log Archive: prthiessenIn the 7 days ending Sep 13, 2014:
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Saturday Sep 13, 2014 #
Long Run 2:22:47 [3] 11.5 mi (12:25 / mi)
At North Table - I took a side trail, got lost, and then did more vert than I intended. 2,265 foot gain.
Splits
13:27, 12:00, 14:09, 13:10, 19:41, 10:35, 11:05, 11:31, 10:27, 9:40, 12:41, 9:14
Felt decent but it was warm as I did it in the afternoon sun and unexpected heat.
Splits
13:27, 12:00, 14:09, 13:10, 19:41, 10:35, 11:05, 11:31, 10:27, 9:40, 12:41, 9:14
Felt decent but it was warm as I did it in the afternoon sun and unexpected heat.
Friday Sep 12, 2014 #
Walking 55 [4] 3.8 mi (14 / mi)
Treadmill walking all at 4.2 mph.
First 5 minutes warmup
5 minutes at 10% incline
10 minutes at 11%
20 minutes at 12%
5 minutes at 13%
5 minutes at 14%- HR up in the high 150s
5 minutes cooldown flat
First 5 minutes warmup
5 minutes at 10% incline
10 minutes at 11%
20 minutes at 12%
5 minutes at 13%
5 minutes at 14%- HR up in the high 150s
5 minutes cooldown flat
Thursday Sep 11, 2014 #
Hill Intervals 1:00 [5] 6.2 mi (10 / mi)
This was to replace Fartlek hill run. I could only get to treadmill due to work/life. So sorry.
10 minutes warmup easy - mixed up pace and hills
40 minutes all at 8:33 minutes per mile
5 minutes at 6% incline - HR up to 161
2 minutes flat
5 minutes at 7%- HR up to 163
2 minutes flat
5 minutes at 7%- HR up to 165
2 minutes flat- HR staying in the upper 140s
5 minutes at 7%- HR up to 168
2 minutes flat
5 minutes at 7% - HR up to 171
2 minutes flat
5 minutes at 7% - HR up to 174
Really spent on the last two intervals.
10 minutes cooldown at mixed pace easy with hills as well.
10 minutes warmup easy - mixed up pace and hills
40 minutes all at 8:33 minutes per mile
5 minutes at 6% incline - HR up to 161
2 minutes flat
5 minutes at 7%- HR up to 163
2 minutes flat
5 minutes at 7%- HR up to 165
2 minutes flat- HR staying in the upper 140s
5 minutes at 7%- HR up to 168
2 minutes flat
5 minutes at 7% - HR up to 171
2 minutes flat
5 minutes at 7% - HR up to 174
Really spent on the last two intervals.
10 minutes cooldown at mixed pace easy with hills as well.
Tuesday Sep 9, 2014 #
Speed/Track intervals 1:06 [4] 8.0 mi (8 / mi)
15 minutes warmup
4X 1 mile cruise intervals with 2 minutes between each interval at easy pace but never stopping or slowing.
Intervals at
648
650
652
650
15 minutes cooldown.
4X 1 mile cruise intervals with 2 minutes between each interval at easy pace but never stopping or slowing.
Intervals at
648
650
652
650
15 minutes cooldown.
Monday Sep 8, 2014 #
yoga 25 [3]
25 minutes easy yotga.
Sunday Sep 7, 2014 #
Hill Easy 1:00 [3] 5.66 mi (11 / mi)
Tried to keep HR between 125 and 140 with beeping on either end of this by the HR monitor. Elevation gain of 772 feet. Felt good and definitely had to pick it up on the downhill running to keep HR high. Good workout.
Followed this with 20 minutes of crossfit. 5 rounds of
10 handstand pushups
25 situps
10 burpees
25 kettle bell swings
20 lunges with weights.
Followed this with 20 minutes of crossfit. 5 rounds of
10 handstand pushups
25 situps
10 burpees
25 kettle bell swings
20 lunges with weights.