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Training Log Archive: joekleffner

In the 30 days ending Jun 30, 2011:

activity # timemileskm+ft
  Run16 33:44:25 246.35(8:13) 396.46(5:06) 31500
  Yoga1 1:00:00
  Acupuncture1 1:00:00
  Total18 35:44:25 246.35 396.46 31500

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Wednesday Jun 29, 2011 #

3 PM

Run 3:24:00 [3] 22.5 mi (9:04 / mi) +4800ft 7:33 / mi
ahr:129

6x Cornell/Burnside at very easy pace. Felt good and relaxed and had zero issues...could easily have kept plugging along. Kept the loops between 33-35.

Tuesday Jun 28, 2011 #

11 PM

Run 1:29:45 [3] 12.6 mi (7:07 / mi) +1250ft 6:31 / mi

CC run. Easy out, picked it up on the return. 49:45/40:00. Felt awful until about 45 minutes in...

Monday Jun 27, 2011 #

5 PM

Run 27:15 [3] 4.0 mi (6:49 / mi)

Quickie at the track after work. Mile warmup 6x400m w/ 400m rest. Kept it pretty benign with the laps 75-79, rest laps 120. Haven't been on a track in a while...

Saturday Jun 25, 2011 #

10 PM

Run 4:31:30 [3] 33.0 mi (8:14 / mi) +4250ft 7:20 / mi

Up to councils crest down to terwilliger back to council crest over pittock to Cornell back up to council crest back home. Steady controlled effort with stops for water at cc and pittock each time.

Wednesday Jun 22, 2011 #

11 PM

Run 2:30:00 [3] 17.0 mi (8:49 / mi) +2200ft 7:52 / mi
ahr:125

Easy jog around the west hills. Took my light to jump on the trails but wasn't working right so just stuck to the roads. Trying to get comfortable at a slower pace...Really glad I didn't shit my shorts...it was close.

Tuesday Jun 21, 2011 #

5 PM

Run 1:30:15 [4] 11.25 mi (8:01 / mi) +2400ft 6:40 / mi

Cornell/Burnside repeats. 3x. 30:30/30:15/29:30. Solid workout.

Monday Jun 20, 2011 #

6 PM

Yoga 1:00:00 [3]

Ruths class. Outside. Very nice.

Sunday Jun 19, 2011 #

11 PM

Run 1:30:00 [3] 12.6 mi (7:09 / mi) +1250ft 6:32 / mi

Same as last night. Felt far from peppy, but was able to pick it up a bit. Still, dont feel as strong as i did a month ago. Need to focus and dial in my workouts. Been sloppy lately...

Saturday Jun 18, 2011 #

11 PM

Run 1:44:00 [3] 12.6 mi (8:15 / mi) +1250ft 7:33 / mi

Slow jaunt up council crest. Not easy with a burger, fries and cheesecake in my gut, but nice to get out. At least it wasn't raining...

Friday Jun 17, 2011 #

2 PM

Run 4:20:00 [3] 31.0 mi (8:23 / mi) +3000ft 7:41 / mi
ahr:140

Wildwood out and back from the zoo. Ridiculous bonk for the last 10 miles...only had a little water and it did not last long. Still, a great run.

Wednesday Jun 15, 2011 #

11 PM

Run 1:44:00 [3] 12.6 mi (8:15 / mi) +1250ft 7:33 / mi
ahr:149

S-l-o-w run to council crest and back. Still lingering cough...but feel so much better than i have recently. legs not as bad as I thought. Felt good by the end. Killer moonrise.

Sunday Jun 12, 2011 #

1 PM

Run race 5:01:10 [5] 33.0 mi (9:08 / mi) +7500ft 7:31 / mi
(sick)

Beacon Rock 50k. Long day on a tough, beautiful course. Ran OK, but didn't feel dialed in. Head cold bothersome at times, but not a huge issue. Just felt flat. Garmin read 31.02...adding a couple extra miles.

Saturday Jun 11, 2011 #

10 PM

Acupuncture 1:00:00 [3]

Quick tune-up. Hope it helps. I need it.
90% better on the sickness front.

Wednesday Jun 8, 2011 #

11 PM

Run 41:00 [3] 6.0 mi (6:50 / mi)
(sick)

Bluff. Legs feel good, energy is good, bit my throat/lungs just can't get to the top gears yet.

Tuesday Jun 7, 2011 #

4 PM

Run 1:02:45 [3] 7.5 mi (8:22 / mi) +1600ft 6:58 / mi
ahr:141 (sick)

2x Cornell/Burnside. Pace felt easy. Bad cough--energy was there, however.

Sunday Jun 5, 2011 #

2 PM

Run 41:30 [3] 6.0 mi (6:55 / mi) +250ft 6:39 / mi
(sick)

Awful. I guess I had to prove to myself that I really am not feeling well...wanted to stop and lay down from the first step to the last. Almost did a couple times.

Saturday Jun 4, 2011 #

Note
(sick)

Bad night's sleep. Finally got whatever the kids have had for a week. Stuffy, achy, lethargic. Probably rest a few days...

Thursday Jun 2, 2011 #

11 PM

Run 1:57:30 [3] 14.7 mi (8:00 / mi) +500ft 7:45 / mi
ahr:126

Super restful run. More energy at the finish than the start. To St. Johns bridge to broadway bridge via 30/St. Helens road/25th/lovejoy.

Wednesday Jun 1, 2011 #

5 PM

Run 1:09:45 [3] 10.0 mi (6:59 / mi)

Bluff run. Easy pace, but felt tough. Didn't eat after last nights effort and haven't eaten much today.

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