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Training Log Archive: joekleffner

In the 31 days ending Jan 31, 2013:

activity # timemileskm+ft
  Run17 29:11:45 204.1(8:35) 328.47(5:20) 16300
  Strength11 6:05:00
  Treadmill3 1:15:15 9.8(7:41) 15.77(4:46) 1500
  Yoga1 1:00:00
  Total28 37:32:00 213.9 344.24 17800

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Tuesday Jan 29, 2013 #

11 PM

Run 1:09:15 [4] 10.0 mi (6:56 / mi)
shoes: Hoka Stinson EVO

Bluff out and back. Legs sluggish from yesterday a bit, so took a bit to get moving.
36:00 (7:25s) out, 33:15 (6:40s) back. Nothing extraordinary, but a much better workout than I thought I'd pit in.

Monday Jan 28, 2013 #

Strength 1:00:00 [3]

Weights at Dishman

Yoga 1:00:00 [3]

Ruth's class.
Been awhile.
Felt strong and stable if a bit inflexible.

Saturday Jan 26, 2013 #

Strength 20:00 [3]

Push-ups
Sit-ups

Friday Jan 25, 2013 #

9 PM

Run 4:45:00 [3] 28.25 mi (10:05 / mi) +3000ft 9:10 / mi
shoes: Bondi B

Wildwood--newberry to fairview cutoff. Dark and super sloppy. Shoes a liability. Felt ok thru about 20, then started to lose it a bit. Stomach felt off and just tired legs. Normal. Three packs ucan mixed in a bottle. Couple gels at pittock to try to revive (no go). Banana at 53rd.
Just trev and I after Jesse dropped off around springville. Longest run in a while and it felt like it...

Wednesday Jan 23, 2013 #

11 PM

Run 1:35:00 [4] 12.6 mi (7:32 / mi) +1250ft 6:54 / mi
shoes: Hoka Stinson EVO

Council crest. Redline effort. Slowed a bit up top due to freezing fog on the roads, but gassed by the end. 52:00/43:00 not a quick time...limiting factor was definitely leg fatigue from yesterday and not energy/breathing--that's good

Tuesday Jan 22, 2013 #

Strength 45:00 [3]

Weights

Treadmill 33:00 [3] 5.0 mi (6:36 / mi)

.5 WU at 7:30
3x1 mile @ 5:52
Jumped off for water after each.
1.5 cool down @ 7:30.
All at 2%...

Monday Jan 21, 2013 #

Strength 30:00 [3]

Push-ups, sit-ups, pull-ups

Sunday Jan 20, 2013 #

11 PM

Run 1:49:00 [3] 12.6 mi (8:39 / mi) +1250ft 7:54 / mi
shoes: Bondi B

Wow. Just what I needed. Felt lousy this morning, and was worried I was coming down with whatever Ruth had, but felt better as the day went on. Had to get out of the house and glad I did. Super easy and invigorating.

Saturday Jan 19, 2013 #

6 AM

Run 2:13:30 [3] 16.0 mi (8:21 / mi) +500ft 8:06 / mi
shoes: Hoka Stinson EVO

Started up to CC, but turned back at zupan's--wasn't feeling particularly spry and knew the hills would just wear on me, especially with the ice. Headed back home and continued out on the bluff for some more miles. Got in a steady, albeit slow, rhythm that felt alright.

Friday Jan 18, 2013 #

5 PM

Run 59:30 [3] 8.0 mi (7:26 / mi)
shoes: Stinson B (2)

Easy bluff miles. Steady pacing.

Thursday Jan 17, 2013 #

Strength 40:00 [3]

Leg focus at dishman.

Treadmill 21:15 [3] 2.5 mi (8:30 / mi) +500ft 7:09 / mi

Preworkout--1 mile at 12%, 10:00 pace
Postworkout--1 mile at 8:00 pace, alternating 1/4 miles without weights and holding an 8lb in each hand. Half mile dropping down to 6:00 pace final .25

Wednesday Jan 16, 2013 #

Strength 30:00 [3]

10 PM

Run 1:46:30 [3] 13.4 mi (7:57 / mi) +250ft 7:49 / mi
shoes: Bondi B

Jog over SJB and back. 54:00/52:30. Real easy listening to some podcasts. Felt relaxed and energized.

Tuesday Jan 15, 2013 #

5 PM

Run 52:00 [3] 7.0 mi (7:26 / mi) +1000ft 6:33 / mi
shoes: Hoka Stinson EVO

Parked past council crest and ran down to terwilliger and back up. 24:00/28:00. Good effort given the slippery thaw and near darkness. Had to turn torch on by the end.

Monday Jan 14, 2013 #

11 PM

Run 2:10:00 [3] 14.75 mi (8:49 / mi) +1500ft 8:02 / mi
shoes: Bondi B

Up to CC, trails to archery field, roads home. Ice rink out there. Real slow above Ainsworth til I got in the woods, slick again thru Washington park. Nice night though...no hurry. Could run all night at that pace. Felt really good.

Sunday Jan 13, 2013 #

9 PM

Strength 30:00 [3]

Push ups
Sit ups
A bunch of hip stuff

Saturday Jan 12, 2013 #

11 PM

Run 1:50:00 [3] 12.6 mi (8:44 / mi) +1250ft 7:59 / mi
shoes: Hoka Stinson B

Late councils crest. Real easy. House full of sickos and a long day keeping the ship afloat. Just needed time on my feet out of the house.

Friday Jan 11, 2013 #

4 PM

Run 52:00 [4] 7.0 mi (7:26 / mi)
shoes: Hoka Stinson EVO

Mile repeats at overlook.
5:58
5:54
5:59
6:02
Ended with some hill repeats in interstate.

Thursday Jan 10, 2013 #

Strength 30:00 [3]

Dishman.

Treadmill 21:00 [3] 2.3 mi (9:08 / mi) +1000ft 6:28 / mi
shoes: Hoka Stinson EVO

15 min at 15% (1.3 miles) prior to weights.
Quick mile at 2.5%/6:00 post.
Hot as hell in there...

Wednesday Jan 9, 2013 #

Strength 30:00 [3]

11 PM

Run 1:40:00 [3] 10.5 mi (9:31 / mi) +1000ft 8:44 / mi
shoes: Bondi B

Easy night run with trev and Jesse on wildwood. Felt really good. Lotsa fun.

Monday Jan 7, 2013 #

Strength 30:00 [3]

Sunday Jan 6, 2013 #

10 PM

Run 1:47:00 [3] 12.6 mi (8:30 / mi) +1250ft 7:46 / mi
shoes: Hoka Stinson B

Easy CC in the rain.

Saturday Jan 5, 2013 #

7 AM

Run 2:25:00 [3] 13.2 mi (10:59 / mi) +2300ft 9:26 / mi
shoes: Bondi B

Wilson River trail with Trevor. Great to run with a good buddy again, and nice to be on a real trail.

Friday Jan 4, 2013 #

3 PM

Run 35:00 [3] 5.0 mi (7:00 / mi) +250ft 6:41 / mi

Quick river run out steel back broadway.

Wednesday Jan 2, 2013 #

2 PM

Run 55:00 [4] 8.0 mi (6:52 / mi) +250ft 6:41 / mi
shoes: Bondi B

Miles at the park path.
4x1 mile with .25 rest
5:52, 5:55, 5:59, 6:00
Turned the GPS off (time only) after two. Brutal headwind/downwind battle.
Then did 4 hill repeats on interstate, cooked by the 4th.
11 PM

Run 1:48:00 [3] 12.6 mi (8:34 / mi) +1250ft 7:50 / mi
shoes: Bondi B

Easy CC. Good energy.

Tuesday Jan 1, 2013 #

Strength 20:00 [3]

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