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Training Log Archive: joekleffner

In the 28 days ending Feb 28, 2011:

activity # timemileskm+ft
  Run9 17:34:39 136.45(7:44) 219.6(4:48) 8550
  Acupuncture1 1:00:00
  Massage1 1:00:00
  Strength1 30:00
  Total12 20:04:39 136.45 219.6 8550

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Sunday Feb 27, 2011 #

10 AM

Run 3:20:00 [3] 24.0 mi (8:20 / mi) +2000ft 7:43 / mi
ahr:141

Nice run. Chilly. Up to zoo to meet trev, ran the loop to terwilliger and back with him, then meandered home through washington park. Pretty good energy, but was starving by the time I got home. No breakfast and just a couple gels doesn't cut it...

Friday Feb 25, 2011 #

Note

No running this week...just too busy with work to fit anything in. Work all day on one project, come home for dinner and getting the kids down, then work til 2 or 3 at another project, sleep a few hours and repeat. Ruth has a class all day saturday, I'll put in another night when she gets home, and maybe have time to get out on Sunday for a bit...

Saturday Feb 19, 2011 #

12 PM

Run race 4:13:39 [4] 31.1 mi (8:09 / mi) +2500ft 7:35 / mi

Hagg lake. Decent race. Didn't feel on at all but held it together ok for 6th. Was hoping to pick it up on the 2nd loop...but so muddy. Totally unrunnable in many places.
If I knew how bad the course would get I would have put a bit of time in the bank. Ran alone for most of the race with no one to catch and no one pressing me from behind.

Thursday Feb 17, 2011 #

9 PM

Acupuncture 1:00:00 [1]

Thanks Ruth!

Wednesday Feb 16, 2011 #

10 PM

Run 58:30 [3] 7.8 mi (7:30 / mi)

Super easy jog on the bluff.

Sunday Feb 13, 2011 #

10 AM

Run 56:00 [3] 8.25 mi (6:47 / mi) +300ft 6:34 / mi
ahr:143

Wandering run along waterfront and esplanade. Only had an hour to be gone. Felt great.

Saturday Feb 12, 2011 #

9 AM

Run (Tempo) 31:30 [4] 5.0 mi (6:18 / mi)

Bluff run. 2 miles on, one off, 2 on. 12:00/7:30/12:00. Good quick workout.
12 PM

Massage 1:00:00 [1]

Nice session with Erica. Tight hips...

Thursday Feb 10, 2011 #

11 PM

Run 1:41:30 [3] 13.4 mi (7:34 / mi) +250ft 7:27 / mi
ahr:129

Very easy to sjb and back. Steady pace--even splits.

Wednesday Feb 9, 2011 #

11 PM

Strength 30:00 [3]

Push-ups: 50/40/30/25/30--175
Crunches: 100/80/60/50/60--350
These are getting easier...

Tuesday Feb 8, 2011 #

11 PM

Run (Tempo) 1:28:30 [3] 13.4 mi (6:36 / mi) +250ft 6:29 / mi
ahr:145 max:178

Night run to sjb and back. Kept a steady effort with a couple surges at sub 6 pace. Just a nice fun run. At times it felt like work, but most of the time it was surprisingly comfortable.

Sunday Feb 6, 2011 #

9 AM

Run 2:25:00 [3] 19.0 mi (7:38 / mi) +2000ft 6:56 / mi

Up to cc to terwilliger and back. Climbs really felt harder than normal and the first few miles were not as relaxed as usual. Got in a rhythm eventually and was able to pick it up and push the last six. Not bad but far from great--same could be said for the week.

Thursday Feb 3, 2011 #

11 PM

Run 2:00:00 [3] 14.5 mi (8:17 / mi) +1250ft 7:39 / mi

Easy night run. Up to cc and trails to the zoo, roads thru wash park and home. Wanted to be on the trails more but worn out shoes were sliding everywhere. Great clear night.

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