Training Log Archive: prthiessenIn the 7 days ending Apr 25, 2015:
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Saturday Apr 25, 2015 #
Ab workout 15:00 [3]
Long Run 3:00:00 [3] 20.0 mi (9:00 / mi)
avg 845 per mile for 20 miles; flat/hill/flat
First hour splits on pavement - 952, 843, 851, 908, 906, 857, 850 (didn't really even check GPS during this hour)
Second hour splits on hill trail at N. Table Mt. 833, 958, 1048, 937, 847, for sure tried to pick up the downhills on this section
Third hour on pavement - 745, 740, 748, 752, 815, 853, 809, 746 (this hour was more downhillirsh, but I still had really tried to pick it up and was pleased with this effort after the first two hours.
Left calf was very tight/sore. Not injured, just need to stretch I think and do foam roller.
First hour splits on pavement - 952, 843, 851, 908, 906, 857, 850 (didn't really even check GPS during this hour)
Second hour splits on hill trail at N. Table Mt. 833, 958, 1048, 937, 847, for sure tried to pick up the downhills on this section
Third hour on pavement - 745, 740, 748, 752, 815, 853, 809, 746 (this hour was more downhillirsh, but I still had really tried to pick it up and was pleased with this effort after the first two hours.
Left calf was very tight/sore. Not injured, just need to stretch I think and do foam roller.
Friday Apr 24, 2015 #
Walking 40:00 [3] 3.0 mi (13:20 / mi)
Ran 7 minutes to and from YMCA. Walked 30 minutes 4.2 mph at 10%, had eaten about 1.5 hours before so still pretty full, and still sore from yesterday.
Thursday Apr 23, 2015 #
Hill Intervals 58:00 [3] 6.5 mi (8:55 / mi)
TM minute on minute off. 8:27 per mile throughout minute on was 8% and minute off was flat. I never touched the handrails and always made sure the hill was raised by the beginning of the minute on. I was pretty worked by the end and tried really hard to stay relaxed. A good workout with 15 min warmup and strides and 10 minutes cooldown.
Wednesday Apr 22, 2015 #
Easy 1:05:00 [3] 7.8 mi (8:20 / mi)
Flat easyish road run with a friend so a bit faster than I would have run on my own, but not too bad. Averaged 8:30 per mile.
Ab workout 15:00 [3]
Tuesday Apr 21, 2015 #
Speed/Track 56:00 [3] 7.0 mi (8:00 / mi)
15 min warmup and cooldown with strides. Then 2:30 speed with 2:00 easy. I never walked and transitioned between speed interval to jogging without stopping. Six intervals with minutes per mile for 2:30 of 6:08, 6:12, 6:15, 6:12, 6:09, 6:01.
I thought this was going to be harder during the warmup as I had little energy but the intervals turned out well, I think
I thought this was going to be harder during the warmup as I had little energy but the intervals turned out well, I think
Weights 25:00 [3]
Weights for legs and arms. 6 minutes of easy running before and after.
Monday Apr 20, 2015 #
yoga 30:00 [3]
Easy yoga on off day.
Sunday Apr 19, 2015 #
Long Run 3:00 [3] 12.0 mi (15 / mi)
White Ranch - super slow and tried my very best to run as much as I could. I can very close to running all of the first 3.5 miles that made up 1500 feet of the elevation gain. It was really slushy/snowy up top with 6-12 inches of snow and it was just not possible to run through some parts. I would say I ran 85 of this run with the only non running on snowy uphills. Total elevation gain was 2557. Even on the lower elevations it was pretty sloppy out there. Splits were 1440, 1805, 1638, 1606, 1239, 1706, 1541, 1409, 1129, 1243, 1106, 920.
I ran this in the afternoon and while I was well hydrated, I think my nutrition fell off a bit and I think that was the cause for some slowness. Until the very snowy parts I was able to lock into a very low running speed for most of that initial uphill part, which I felt good about.
I ran this in the afternoon and while I was well hydrated, I think my nutrition fell off a bit and I think that was the cause for some slowness. Until the very snowy parts I was able to lock into a very low running speed for most of that initial uphill part, which I felt good about.