Training Log Archive: prthiessen

5800 meters at 2:07.8 average

20 min of relatively light weights.

TM walking 4.2 mph at 10%

Unfortunately, with the rain and Molly's work schedule I could not fit in the road/trail/road run. However, this is all on the road commuting to work. It is a relatively slow pace with a slight net downhill but pretty good time on feet work before work.

GPS was on the fritz so this was a flat tempo run without a watch. I did a WU and CD and then ran a course I know to be 8 miles. The middle 5.5 miles was relatively hard effort of 7:00 to 7:30, I would guess.

Warming up for weights.

After lunch run and erg, 15 minutes of mixed weights.

WU and CD some outside, then TM for bulk of workout because it was dark and I find it really hard to run at a hard tempo pace in the dark.

30:00 on TM all at 7:00 or less. The first 10 minute was at 7:00, then I slowly bumped it down such that with 8 min left I was running 6:40. For the last 6:00, I ran 6:30 or less and continued bumping it down such that the last minute was at 5:30 per mile. I was really whipped, but it was good. I think I needed a hard effort and the TM really helped wit this.

Easy combo of road running and TM.

Relatively easy erg session. 2300 meters at 2:08 avg.

Relatively light weight session.

TM walking with variable speed and incline. Mostly at 4.0 mph and 10%, but down to 3.2 and 15% and in between.