Training Log Archive: prthiessenIn the 7 days ending Sep 20, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Sep 20, 2014 #
Hill Easy 52:00 [3] 4.9 mi (10:37 / mi)
Easy Trail Run with some hills at N. Table.
13:29, 10:48, 10:28, 9:25, 7:56 splits 552 feet gain total
Finished with 4 striders
15 minutes ab workout
13:29, 10:48, 10:28, 9:25, 7:56 splits 552 feet gain total
Finished with 4 striders
15 minutes ab workout
Friday Sep 19, 2014 #
Walking 52 [3] 6.1 mi (9 / mi)
Run #2 on mixed pavement and trail. Cheesman Park.
Mixed in 6 1:30 surges at 6:27, 6:18, 7:02 (uphill a bit), 6:25, 6:25, 6:23
Couldn't hit the full workout time-wise because of work.
Mixed in 6 1:30 surges at 6:27, 6:18, 7:02 (uphill a bit), 6:25, 6:25, 6:23
Couldn't hit the full workout time-wise because of work.
Thursday Sep 18, 2014 #
Walking 30 [3] 2.1 mi (14 / mi)
TM walking for 30 minutes all at 4.2
10 minutes at 10degrees
10 minutes at 12 degrees
5 minutes at 14 degrees
5 minutes at 15 degrees
10 minutes at 10degrees
10 minutes at 12 degrees
5 minutes at 14 degrees
5 minutes at 15 degrees
Wednesday Sep 17, 2014 #
Recovery Run 1:21:00 [3] 8.9 mi (9:06 / mi)
8.9 miles at 9:10 minutes per mile with 427 feet gain on roads - commuted from home. Pretty hot out but felt decent.
Splits:
10:19
9:57
9:32
9:03
8:55
10:11
8:53
8:54
9:36
15 minutes Ab workout
Splits:
10:19
9:57
9:32
9:03
8:55
10:11
8:53
8:54
9:36
15 minutes Ab workout
Tuesday Sep 16, 2014 #
Hill Progression Run on TM 1:05 [5] 8.0 mi (8 / mi)
TM Hill Progression Run #3 for the Week.
8:33 pace TM throughout.
After 5:00 warmup, built up 1% every two minutes to 9% - HR up to 164
2:00 Flat
Repeated 1% every two minutes to 9% (had to step off TM for 15 seconds- Sorry thougt I would blackout) - HR up to 172
2:00 Flat
Repeated 1% every two minutes to 9%- HR up to 173
5:00 cooldown
Brutal workout but good suffering.
15 minute ab workout later.
8:33 pace TM throughout.
After 5:00 warmup, built up 1% every two minutes to 9% - HR up to 164
2:00 Flat
Repeated 1% every two minutes to 9% (had to step off TM for 15 seconds- Sorry thougt I would blackout) - HR up to 172
2:00 Flat
Repeated 1% every two minutes to 9%- HR up to 173
5:00 cooldown
Brutal workout but good suffering.
15 minute ab workout later.
Sunday Sep 14, 2014 #
Hill Easy 1:00:52 [3] 4.7 mi (12:57 / mi)
941 foot elevation gain at White Ranch Splits
14:29
12:!2
15:04
11:19
10:33
Did the 4X10 second hill bursts with one minute walking recovery. Those are a killer by the way. HR never above 145 but I really gave it my all and it was tough.
After, did leg weight lifting for 15 minutes.
60 lbs 3X10 squats, lunges, and then toe touching with light weight.
14:29
12:!2
15:04
11:19
10:33
Did the 4X10 second hill bursts with one minute walking recovery. Those are a killer by the way. HR never above 145 but I really gave it my all and it was tough.
After, did leg weight lifting for 15 minutes.
60 lbs 3X10 squats, lunges, and then toe touching with light weight.