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Training Log Archive: joekleffner

In the 30 days ending Apr 30, 2013:

activity # timemileskm+ft
  Run14 20:03:00 149.2(8:04) 240.11(5:01) 18616
  Strength6 6:00:00
  Total17 26:03:00 149.2 240.11 18616

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Saturday Apr 27, 2013 #

8 AM

Run race 2:06:45 [5] 15.0 mi (8:27 / mi) +3116ft 7:04 / mi
shoes: Bondi 2

Smith Rock Ascent.
Not the race I wanted, but what I expected. Never felt very fresh. Couple dixies of water and a piece of banana was all i put in me. Gassed by the end. Fun times though--killer course!

Wednesday Apr 24, 2013 #

Run 1:20:00 [3] 9.25 mi (8:39 / mi) +800ft 8:00 / mi
shoes: Bondi 2

Aspen to firelane 1 and back easy.

Sunday Apr 21, 2013 #

Run 38:45 [4] 6.0 mi (6:28 / mi)
shoes: Bondi 2

Bluff out and back. 20:00/18:45.
First mile in 7:15, 2nd in 6:30, then ran 6:1xs to finish.
Didn't feel particularly fresh, but was able to hold pace pretty easily.

Saturday Apr 20, 2013 #

Run 1:26:00 [3] 11.0 mi (7:49 / mi) +1500ft 6:55 / mi
shoes: Bondi 2

From wyeths baseball game at Columbia annex.
Out SJB, up ridge to FL 7, down south spur, wildwood to north spur, back up, ridge down and back to truck. Good run.

Thursday Apr 18, 2013 #

Run 52:00 [3] 5.6 mi (9:17 / mi) +2000ft 6:56 / mi
shoes: Bondi B

Springville lot. Down to bottom and back up 2x. Good stuff. Felt pretty solid.

Strength 1:00:00 [3]

Post run session. Goal was to destroy my legs. Lots of presses, squats, lunges, jumps, dead lifts. A little arm stuff but pretty heavy leg focused.

Tuesday Apr 16, 2013 #

Run 1:17:00 [3] 10.0 mi (7:42 / mi) +1250ft 6:53 / mi
shoes: Bondi B

Cornell/zoo and back. Easy, slight push at the end.
40:00/37:00

Monday Apr 15, 2013 #

Run 1:22:00 [3] 10.0 mi (8:12 / mi) +1750ft 7:02 / mi
shoes: Bondi B

Zoo/terwilliger and back
40:00/42:00. Pretty steady, didn't push too hard.
Did10 stair repeats at end.

Strength 45:00 [3]

Saturday Apr 13, 2013 #

Run 1:25:00 [4] 12.6 mi (6:45 / mi) +1250ft 6:10 / mi
shoes: Bondi B

CC and back. Hard effort. Can't believe my pr is 5+ minutes faster than this...got work to do.

Friday Apr 12, 2013 #

Strength 1:00:00 [3]

Good session

Wednesday Apr 10, 2013 #

Strength 1:00:00 [3]

Tuesday Apr 9, 2013 #

Run 1:58:00 [3] 14.25 mi (8:17 / mi) +2000ft 7:19 / mi
shoes: Hoka Stinson EVO

Aspen, wildwood, FL 1 down to hwy 30, back up FL 1 to wildwood, aspen. Good out and back. Easy the whole way, but picked it up a bit the last 3 or 4.

Sunday Apr 7, 2013 #

Run 30:00 [3] 4.0 mi (7:30 / mi)

Run to and from gym. Hill repeats 5x:45 on way back.

Strength 1:00:00 [3]

Saturday Apr 6, 2013 #

Run 2:00:00 [3] 15.0 mi (8:00 / mi) +1000ft 7:31 / mi
shoes: Stinson B (2)

Out bluff over SJB up springville to wildwood and back. Super mellow pace.
1:05(slow!)/:55

Friday Apr 5, 2013 #

Run 2:19:00 [3] 15.0 mi (9:16 / mi) +3200ft 7:43 / mi
shoes: Bondi B

Pittock repeats. Cornell to Burnside and back. Did 3, was ready to stop, but had to do another real slow one to look for a dropped key.

Thursday Apr 4, 2013 #

Strength 1:15:00 [3]

Pouring out, so hit the gym

Wednesday Apr 3, 2013 #

Run 1:13:30 [3] 10.5 mi (7:00 / mi) +750ft 6:33 / mi
shoes: Bondi B

Aspen to firelane 1 and back. Easy up, cruised down. 40:30/33:00

Monday Apr 1, 2013 #

11 PM

Run 1:35:00 [3] 11.0 mi (8:38 / mi)
shoes: Hoka Stinson EVO

Late, night run from hotel down to the mall...up to Capitol building down mall to Lincoln memorial, another loop and back to hotel passing the white house. Nice night. Stopped often to check things out.
No desire for any kind of effort--just a jog

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