Training Log Archive: prthiessenIn the 7 days ending Oct 11, 2014:
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Saturday Oct 11, 2014 #
Speed/Track 1:10:00 [5] 7.0 mi (10:00 / mi)
shoes: Hoka Clifton
At the track a pretty nice day- dirt track with a little mud but good day with not much wind and mild temps.
two mile warmup
800 splits with 3 min rest in between each walking
3:12, 3:12, 3:08, 3:08, 3:07, 3:03, 3:04, 2:59
Really pleased with this effort. I know it is faster than workout prescribed but I figured that was okay on a track day.
10 min cooldown
20 minutes of lifting - lunges, power cleans, push press and others.
two mile warmup
800 splits with 3 min rest in between each walking
3:12, 3:12, 3:08, 3:08, 3:07, 3:03, 3:04, 2:59
Really pleased with this effort. I know it is faster than workout prescribed but I figured that was okay on a track day.
10 min cooldown
20 minutes of lifting - lunges, power cleans, push press and others.
Friday Oct 10, 2014 #
Walking 45:00 [3] 3.1 mi (14:31 / mi)
shoes: Hoka Clifton
5 min run to and from gym as warmup
TM walking all at 4.2
10 minutes at 10 degrees
10 minutes at 11 degrees
10 minutes at 12 degrees
10 minutes at 13 degrees
5 minutes at 15 degrees
TM walking all at 4.2
10 minutes at 10 degrees
10 minutes at 11 degrees
10 minutes at 12 degrees
10 minutes at 13 degrees
5 minutes at 15 degrees
Thursday Oct 9, 2014 #
Recovery Run 1:01:30 [3] 6.7 mi (9:11 / mi)
shoes: Hoka Clifton
Easy recovery run in the AM at 8:56 pace. Never looked at watch and ran comfortably. Felt good.
20 minutes of lifting later in the day at noon. Pullups, squats, leg press, overhead press, and more.
20 minutes of lifting later in the day at noon. Pullups, squats, leg press, overhead press, and more.
Wednesday Oct 8, 2014 #
Hill Intervals 55 [5] 0.5 mi (1:50 / mi)
Hill Lactate Threshold Run
Warmup 15 min and cooldown 10 min.
TM - 8:27 mph for 30 minutes with alternating one minute at 8 degrees and 1 minute flat
Effort felt about right for a good workout, hard but not overwhelming. I never stepped off and I tried to make the TM be at 8 degrees for the entire 1 minute. Never held on, only to move TM up and down.
AM workout (just for my own reference)
Warmup 15 min and cooldown 10 min.
TM - 8:27 mph for 30 minutes with alternating one minute at 8 degrees and 1 minute flat
Effort felt about right for a good workout, hard but not overwhelming. I never stepped off and I tried to make the TM be at 8 degrees for the entire 1 minute. Never held on, only to move TM up and down.
AM workout (just for my own reference)
Sunday Oct 5, 2014 #
Recovery Run 1:10 [3] 7.3 mi (10 / mi)
Mix of road/trail at recovery pace of 9:30.
Strength exercises for 20 minutes after.
Strength exercises for 20 minutes after.