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Training Log Archive: joekleffner

In the 30 days ending Apr 30, 2012:

activity	#	time	miles		km		+ft
Run	11	16:58:55	133.0	(7:40)	214.04	(4:46)	12050
Acupuncture	1	1:00:00
Treadmill	1	30:00	2.75	(10:55)	4.43	(6:47)	1600
Total	13	18:28:55	135.75		218.47		13650

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Sunday Apr 29, 2012 #

9 AM

Run 2:30:00 [3] 15.0 mi (10:00 / mi) +3750ft 8:05 / mi
shoes: Hoka Stinson EVO

Gorge. Angels rest trailhead. Up to Angels rest, over to wahkeena, up to devils rest and back, lots of slacking off, stopping here and there, and just exploring. Good times.

Friday Apr 27, 2012 #

11 PM

Run 1:36:30 [3] 13.0 mi (7:25 / mi) +1500ft 6:42 / mi
shoes: Hoka Stinson EVO

Wet night up to and around council crest. Took Montgomery for part of the way up, Trails to Patton, Upper down to Montgomery, up to broadway, then regular vista route home. Pretty relaxed with some efforts when I felt like it. Legs tired. Good to get out, mentally.

Wednesday Apr 25, 2012 #

5 PM

Treadmill 30:00 [4] 2.75 mi (10:55 / mi) +1600ft 7:02 / mi

1 mile at 15%
.5 mile at 10%
1 mile at 15%
.25 at 3%
Did some lunges with weights post workout that wrecked my hammies...bad idea.
Not a long workout...short on time...but worth it.

10 PM

Run 1:04:45 [4] 10.0 mi (6:29 / mi)
shoes: Hoka Stinson B

3 x 3mile progressions
mile cool down

7:01/6:14/5:50
6:45/6:08/5:55
7:11/6:34/5:54

Rainy night. Felt pretty good. A little cooked from the treadmill earlier, but it was nice to get a efforted run in. Would like those third miles in the 5:3x range, maybe with a bit more work or fresher legs. Possibly over the hump with whatever funk I've been in...see how my body responds tomorrow.

Sunday Apr 22, 2012 #

10 PM

Run 1:35:00 [3] 12.75 mi (7:27 / mi) +1250ft 6:49 / mi
shoes: Hoka Stinson B

Council Crest. Came down Montgomery for a change. Nice night. Summertime stuff. Ran easy and still suffered a bit at times. Things just aren't in sync...yet. Probably a bit dehydrated from the sun today...

Friday Apr 20, 2012 #

11 PM

Run 2:09:00 [3] 16.25 mi (7:56 / mi) +1750ft 7:12 / mi
shoes: Hoka Stinson B

Easy night run. Up to pittock, over to zoo, home thru washIngton park. Really relaxed. Little GI mess in the middle, but finished feeling really good. Flew by.
Think my body is finally ready again.

Tuesday Apr 17, 2012 #

10 PM

Run 28:10 [3] 4.0 mi (7:03 / mi) +250ft 6:39 / mi
shoes: Hoka Stinson EVO

Turned around at 2 miles. Coughing. WTF?

Sunday Apr 15, 2012 #

11 AM

Run 3:05:00 [4] 23.5 mi (7:52 / mi) +1250ft 7:30 / mi
shoes: Hoka Stinson EVO

Peterson Ridge reprise

Probably shouldn't have started this one...
Felt really good until a major coughing fit just after mile 19 (2:15) told me to pull the plug before commiting to the next loop. Had the legs, just couldn't risk extending this sickness...nice walk/run back to the start.
1st DNF...No regrets here.
Lots of talk of a short course. The first half was definitely a mile or two shorter than last year...

Friday Apr 13, 2012 #

9 PM

Run 28:30 [3] 4.3 mi (6:38 / mi)
(sick) shoes: Hoka Stinson EVO

Test of the body. Rusty. Didn't feel great, but not too bad. No way in hell I could go 40 (how i want to) on Sunday, but I think 20 is doable.
Breathing wasn't too much of an issue. Legs aren't firing super smooth, but that's to be expected after a week off. The gears seem to be there if I need them. It's On unless it's not...

Thursday Apr 12, 2012 #

10 PM

Acupuncture 1:00:00 [3]
(sick)

Trying to get past this sickness. Mostly a head cold/chest cold right now. Wanted to try a run, but this seems more prudent. Still no idea what I might do this weekend, but racing 40 miles doesn't seem smart.

Tuesday Apr 10, 2012 #

Note
(sick)

Been wicked sick since Sunday. Zero energy and total exhaustion. Came on quick. Felt fine most of Saturday, then wham! Feel a bit better today, but racing this weekend is questionable. See how it goes the rest of this week. Maybe just cheer on Ruth with the kids...

Friday Apr 6, 2012 #

11 PM

Run 2:10:30 [3] 17.5 mi (7:27 / mi) +2000ft 6:44 / mi
shoes: Hoka Stinson B

Moon run. Clear and crisp. Up to CC, trails to Cornell, back home. Relaxed and easy, little tummy trouble. One nice pit stop...watch your step by the archery field...

Tuesday Apr 3, 2012 #

7 AM

Run 46:30 [3] 7.0 mi (6:39 / mi)
shoes: Hoka Stinson EVO

Quick easy run along the lake--Chicago. Some sightseeing and travel rest of the day.

Sunday Apr 1, 2012 #

3 PM

Run 1:05:00 [3] 9.7 mi (6:42 / mi) +300ft 6:31 / mi
shoes: Hoka Stinson EVO

Country roads/hwys from mother-in-law's place. Quick nap run. A bit sketchy as there really are no shoulders and many blind rollers, but hot and shirtless. I'll take it.

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