Training Log Archive: prthiessenIn the 7 days ending Dec 27, 2014:
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Saturday Dec 27, 2014 #
Walking 35:00 [3] 2.5 mi (14:00 / mi)
35 minutes of TM walking at 4.2 mph. 30 minutes at 15 percent.
Immediately after did 25 minutes of leg weights including squats, power cleans and lunges.
Immediately after did 25 minutes of leg weights including squats, power cleans and lunges.
Friday Dec 26, 2014 #
Ladder Workout 1:05:00 [4] 7.8 mi (8:20 / mi)
Ladder workout on TM - 20 minutes warmup with strides. Then 8 minutes at 7:50, 2 minutes recover at 8:41, 6 minutes at 7:30 then two minutes at easy, 4 minutes at 7:15 then two minutes recovery and 2 minutes at 7:00. Finished up with remainder at easy pace.
20 minutes of leg exercises but no weights.
20 minutes of leg exercises but no weights.
Thursday Dec 25, 2014 #
Recovery Run 35:00 [3] 3.5 mi (10:00 / mi)
Ran 3.5 miles with the stroller easy. Also did about 25 minutes of exercises.
15 minutes of abs.
Molly had to work and was sick so couldn't fit in any more. Darn.
15 minutes of abs.
Molly had to work and was sick so couldn't fit in any more. Darn.
Tuesday Dec 23, 2014 #
Long Run 2:43:00 [3] 16.8 mi (9:42 / mi)
Long run on roads all but 2.5 miles. The slow pace is attributed to the roads/trails being slick, the wind, and yesterday's hardish workout. Excuses all around, I know. I needed to get in my long run today because of Molly's work schedule/Christmas.
Felt good until the last 20 minutes when things got pretty difficult. I had taken in 200 calories plus so hydration was good.
Splits- 9:03, 9:09, 9:47, 9:33, 10:26, 11:18, 9:24, 10:01, 9:37, 10:03, 9:27, 9:34, 8:56, 9:39, 10:37, 9:34
Felt good until the last 20 minutes when things got pretty difficult. I had taken in 200 calories plus so hydration was good.
Splits- 9:03, 9:09, 9:47, 9:33, 10:26, 11:18, 9:24, 10:01, 9:37, 10:03, 9:27, 9:34, 8:56, 9:39, 10:37, 9:34
Monday Dec 22, 2014 #
Hill Tempo 1:15:00 [5] 8.0 mi (9:22 / mi)
30 minutes of upper body and ab lifting in the AM.
15 minutes warmup with strides.
20 minutes on TM at 6 degrees- first 10 min at 8:41, second 10 minutes at 8:27.
40 minutes codldown.
15 minutes warmup with strides.
20 minutes on TM at 6 degrees- first 10 min at 8:41, second 10 minutes at 8:27.
40 minutes codldown.
Sunday Dec 21, 2014 #
Recovery Run 45:00 [3] 5.0 mi (9:00 / mi)
Easy Run on roads in the dark and rain. 8:36, 8:16, 8:43, 9:14, 8:46.