Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: joekleffner

In the 31 days ending Jan 31, 2011:

activity	#	time	miles		km		+ft
Run	22	39:25:40	294.2	(8:02)	473.46	(5:00)	18600
Hike	1	2:30:00	6.0	(25:00)	9.66	(15:32)	1750
Strength	2	45:00
Stairs	1	30:00					1250
Total	25	43:10:40	300.2		483.12		21600

4:27

0:00

» now

Monday Jan 31, 2011 #

2 PM

Run 1:21:30 [3] 11.0 mi (7:25 / mi) +850ft 6:54 / mi

Germantown to newberry and back. Easy steady effort. Did take a fall at a bridge...been awhile since that has happened.

11 PM

Run 1:49:00 [3] 13.5 mi (8:04 / mi) +250ft 7:56 / mi

Very easy night run. SJB and back. Cold and windy, especially on way back.

Sunday Jan 30, 2011 #

2 PM

Hike 2:30:00 [2] 6.0 mi (25:00 / mi) +1750ft 19:35 / mi

Saddle mountain with Ruth. Fogged in but a nice time.

9 PM

Strength 25:00 [3]

Pushups--20x5, 25x2 = 150
Crunches--40x5, 50x2 = 300

Saturday Jan 29, 2011 #

2 PM

Run (Tempo) 1:05:50 [4] 10.0 mi (6:35 / mi) +700ft 6:10 / mi

Run home from birthday party at children's museum. To wildwood over pittock to Cornell, down the hill, broadway bridge to home. Ran the first mile pretty relaxed to see how i felt, pushed the climb and really ran the back half hard after the pittock climb. Felt pretty strong the whole way. Good stuff. Off to another birthday party...

Thursday Jan 27, 2011 #

3 PM

Run 1:57:00 [3] 15.0 mi (7:48 / mi) +1750ft 7:01 / mi

Zoo out and back. A bit harder than easy pace, but not strenuous. Good run, until discovering my wallet stolen when I got back.

Tuesday Jan 25, 2011 #

5 PM

Run 1:56:00 [3] 15.25 mi (7:36 / mi) +1000ft 7:10 / mi

Out sjb up ridge to firelane 7 and back home. Good easy pace.

11 PM

Strength 20:00 [3]

150 Pushups--50/40/30/20/10
300 crunches--100/80/60/40/20
Haven't done this in forever. Pretty much my max right now for pushups: last 5 of each set very tough. Will feel this the next couple days...

Sunday Jan 23, 2011 #

10 AM

Run 4:27:30 [3] 30.0 mi (8:55 / mi) +3000ft 8:09 / mi

Up to cc, down to terwilliger, back to cc, over pittock, back to cc then to home. Really foggy for the first couple hours til sunrise--kinda slow as it was difficult to see very far. When the light came it was nice to up the pace a bit. Pretty steady and overall a great run. Was able to get some sub 7s on the road back home.

Saturday Jan 22, 2011 #

8 AM

Run 1:18:00 [3] 10.0 mi (7:48 / mi)

Easy morning wake-up. Great sunrise.

Friday Jan 21, 2011 #

5 PM

Run 56:30 [3] 8.0 mi (7:04 / mi)

Quick run before getting the kids. Sore in calves from yesterday's stairs.

Thursday Jan 20, 2011 #

4 PM

Stairs 30:00 [3] +1250ft

10 reps on the broadway stairs.

Run 28:00 [3] 4.0 mi (7:00 / mi)

Easy run on the track immediately following the stair reps

10 PM

Run 1:44:00 [3] 12.6 mi (8:15 / mi) +1250ft 7:33 / mi
ahr:129

Night run to councils crest. Felt a bit zapped from this afternoon at the start, but got stronger. Nice night.

Wednesday Jan 19, 2011 #

5 PM

Run 1:58:00 [3] 13.0 mi (9:05 / mi) +1000ft 8:28 / mi

Easy wandering run with Yassine. His house to cc thru Washington park, down to terwilliger, thru PSU to some stairs up to vista/broadway and down to his house. Beautiful afternoon. Super relaxed.

Sunday Jan 16, 2011 #

10 AM

Run 4:26:00 [3] 30.0 mi (8:52 / mi) +1500ft 8:28 / mi

Long run at very easy pace. Home to sjb, up springville to wildwood, over to Cornell and bb home.
Muddiest I've seen the trails, standing water everywhere and a couple landslides to cross. Really slow first couple hours in the dark. Surprising energy level--took in no calories and felt fine the whole way. Soaked.

Friday Jan 14, 2011 #

5 PM

Run 1:20:00 [3] 10.0 mi (8:00 / mi) +1000ft 7:18 / mi

Easy Zoo/Cornell. Muddy. Refreshing.

Thursday Jan 13, 2011 #

11 PM

Run (Road) 1:56:00 [3] 14.25 mi (8:08 / mi) +1300ft 7:30 / mi
ahr:129

Easy and fantastic moon run. Up to council crest and back. Meandered around in the dense fog at the top for a while--a bit surreal. Perfect half moon, streaking high clouds, some grateful dead...kind of run I wish i had a pocketful of gels and about six more hours to kill.

Wednesday Jan 12, 2011 #

5 PM

Run (Road Tempo) 1:03:00 [4] 10.0 mi (6:18 / mi)

Bluff tempo. Pretty consistent. 31:20/31:40. Rainy and windy, but not cold.

Monday Jan 10, 2011 #

3 PM

Run 1:19:41 [4] 10.0 mi (7:58 / mi) +1000ft 7:17 / mi

Zoo/council crest/terwilliger out and back. 40/39:40 splits. Was going to run easy but about half mile in decided to pick it up a bit and see how it played out. Such a nice day and the trails were very runnable. Felt great to just run hard and have fun. Slight negative split, which is nice, as a lot of the climbing is on the return.

11 PM

Run (Easy Road) 1:16:00 [3] 10.0 mi (7:36 / mi)

Relaxed run along the bluff.

Saturday Jan 8, 2011 #

8 AM

Run (Easy Road) 1:47:40 [3] 13.5 mi (7:59 / mi)
ahr:129

Same run as last night. Extremely relaxed. Too slick to run much harder anyhow. Hopefully get a couple more easy workouts in this weekend and see if my energy level warrants better efforts next week.

Friday Jan 7, 2011 #

11 PM

Run (Easy Road) 1:40:00 [3] 13.5 mi (7:24 / mi)
ahr:134

Super chill to SJB and back. Energy level has been lackluster the past few days.

Wednesday Jan 5, 2011 #

3 PM

Run 2:45:00 [3] 18.0 mi (9:10 / mi) +1750ft 8:24 / mi

Zoo start. To terwilliger and back then to upper macleay and back. Cut the second return short. Serious bonk around 8 miles and never really got back. Hadn't eaten much all day. Didn't take any fuel--could have used some for sure. Trails were horrible. Not totally thawed out, ice in lots of places.

Tuesday Jan 4, 2011 #

4 PM

Run 1:24:00 [3] 10.0 mi (8:24 / mi) +1000ft 7:40 / mi

Zoo/council crest/terwilliger and back. Easy run. Legs felt tired, probably not enough food today. Nonetheless, good for the head.

Sunday Jan 2, 2011 #

11 PM

Run tempo (Road) 1:26:59 [4] 12.6 mi (6:54 / mi) +1250ft 6:19 / mi

Night run to council crest and back. Started hard and felt good so turned it into a tempo effort. 46:40/40:20 splits.

« Earlier | Later »