Training Log Archive: prthiessenIn the 7 days ending Jan 31, 2015:
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Saturday Jan 31, 2015 #
Weights 20 [3]
leg weights right after 3:00 run so didn't do as heavy of weights. Had to do it back to back because of the kids.
Long Run 2:57 [3] 17.0 mi (10 / mi)
40 minutes on mostly roads to start running to N. Table Mt. Ran around N. Table and gained about 1600 feet. Then ran back home 40 minutes on mostly roads. Good combo and felt really good today particularly felt good in light of earlier hardish workouts in the week.
Splits - 10:09, 9:49, 9:10, 10:05 (roads)
trail - 12:57, 11:54, 12:48, 11:15, 9:35, 10:52, 10:07
road- 9:47, 9:43, 8:49, 9:04, 9:40, 9:14
Didn't check watch much and just ran by feel.
I also unintentionally have lost 3 pounds in January. Not trying to diet at all but Molly was on a "clean eating" diet that I followed with her a bit and still ate as much as I wanted and lost this weight. I'm now at 163 (down from 168) which is pretty much where I was last time I ran the LT100
Splits - 10:09, 9:49, 9:10, 10:05 (roads)
trail - 12:57, 11:54, 12:48, 11:15, 9:35, 10:52, 10:07
road- 9:47, 9:43, 8:49, 9:04, 9:40, 9:14
Didn't check watch much and just ran by feel.
I also unintentionally have lost 3 pounds in January. Not trying to diet at all but Molly was on a "clean eating" diet that I followed with her a bit and still ate as much as I wanted and lost this weight. I'm now at 163 (down from 168) which is pretty much where I was last time I ran the LT100
Friday Jan 30, 2015 #
Walking 50:00 [3] 3.4 mi (14:42 / mi)
TM walking - 4.2 mph 10 % for the first 10 minutes and then built up one degree each 10 minutes to 14% for the last 10 minutes. Felt pretty good.
Thursday Jan 29, 2015 #
Hill Tempo 55:00 [5] 6.5 mi (8:28 / mi)
TM workout- 15 min warmup and cooldown
8:49 at 6% for the first 12.5 minutes
8:41 at 6% for the last 12.5 minutes
I was really intimidated by this workout but it turned out okay and I was not as worked at the end as expected. I just lowered to 0% and continued cooldown at 8:49.
8:49 at 6% for the first 12.5 minutes
8:41 at 6% for the last 12.5 minutes
I was really intimidated by this workout but it turned out okay and I was not as worked at the end as expected. I just lowered to 0% and continued cooldown at 8:49.
Weights 20 [3]
20 minutes of leg and upper body weights at noon (after workout earlier int he AM).
Wednesday Jan 28, 2015 #
Easy 50:00 [3] 5.2 mi (9:37 / mi)
Easy slow recovery run, flat on roads.
10 minutes of abs.
10 minutes of abs.
Tuesday Jan 27, 2015 #
Intervals 1:02:00 [5] 7.5 mi (8:16 / mi)
4X 1 mile intervals- 6:55, 7:16 (these are both uphill slightly), 6:45, 6:40. One minute rest between tried hard to keep 8:50-9:00 pace during one minute and came pretty close. I wasn't really trying to run that hard, but it just felt good as it was a beautiful day.
25 minutes of T25 leg exercises- this is like P90X and is leg exercises without weights (couldn't make it to gym).
25 minutes of T25 leg exercises- this is like P90X and is leg exercises without weights (couldn't make it to gym).
Monday Jan 26, 2015 #
Easy 40:00 [3] 4.0 mi (10:00 / mi)
Super easy run/walk only because it was an insanely beautiful day.
Sunday Jan 25, 2015 #
Long Run 2:30:00 [3] 14.0 mi (10:43 / mi)
Long slow run on a mix of trails and roads without much elevation gain. Took it really easy and slow.
This easy week was good after the FA as there were definitely lingering issues. I didn't get too many workouts in before the FA like I would have liked but work/kids took over unfortunately. This week I hit what I needed and I am mentally back in the game going into this next week.
This easy week was good after the FA as there were definitely lingering issues. I didn't get too many workouts in before the FA like I would have liked but work/kids took over unfortunately. This week I hit what I needed and I am mentally back in the game going into this next week.