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Training Log Archive: joekleffner

In the 30 days ending Jun 30, 2013:

activity # timemileskm+ft
  Run22 45:34:45 326.45(8:23) 525.37(5:12) 26051
  Strength5 5:15:00
  Yoga2 2:00:00
  Total25 52:49:45 326.45 525.37 26051

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Saturday Jun 29, 2013 #

Run 3:58:00 [3] 25.25 mi (9:26 / mi) +1750ft 8:51 / mi
ahr:125 shoes: Bondi 2

Newberry to Cornell. Time includes a lot of standing and waiting the first half. Felt great.

Thursday Jun 27, 2013 #

Run 1:30:00 [3] 11.0 mi (8:11 / mi) +700ft 7:43 / mi
ahr:130 shoes: Bondi B

Gtown>newberry>gtown. Legs a bit heavy at times, but good energy.
11 PM

Run 1:42:00 [3] 12.6 mi (8:06 / mi) +1250ft 7:24 / mi
shoes: Bondi 2

Night CC. Auto pilot.

Wednesday Jun 26, 2013 #

Strength 1:45:00 [3]

Run 1:51:00 [3] 12.5 mi (8:53 / mi) +1000ft 8:15 / mi
ahr:130 shoes: Bondi B

Out and back from aspen. Real sluggish to start, but felt good pretty quick.

Tuesday Jun 25, 2013 #

Run 2:40:30 [3] 19.0 mi (8:27 / mi) +2000ft 7:41 / mi
ahr:129 shoes: Bondi B

Wet one. Up to CC, trails to terwilliger and back, back home. Fasted unfueled run. Felt great.

Monday Jun 24, 2013 #

Run 1:45:00 [3] 11.5 mi (9:08 / mi) +1600ft 8:04 / mi
shoes: Hoka Stinson EVO

Wandering run from springville lot. Super easy.

Strength 1:00:00 [3]

Yoga 1:00:00 [3]

Sunday Jun 23, 2013 #

Run 4:09:00 [3] 30.0 mi (8:18 / mi) +2000ft 7:48 / mi
ahr:133 shoes: Bondi 2

Hadn't done this loop in a long time. Out SJB up springville, ww all the way to Cornell, roads home over BB. Didn't feel bad, but didn't feel great. Definitely going through the motions a bit. Rain was a nice change.

Friday Jun 21, 2013 #

Run 1:14:00 [3] 9.5 mi (7:47 / mi) +850ft 7:11 / mi
shoes: Hoka Stinson EVO

Quick aspen/FL 1.

Wednesday Jun 19, 2013 #

Strength 1:00:00 [3]

Actually got sweaty. Killer HIT stuff.

Run 1:35:00 [3] 12.6 mi (7:32 / mi) +1250ft 6:54 / mi
ahr:134 shoes: Bondi B

CC night run. Felt alright. Picked it up at times and chilled at others. Really nice night.

Monday Jun 17, 2013 #

Yoga 1:00:00 [3]

Great class outside

Sunday Jun 16, 2013 #

Run 4:46:00 [3] 32.0 mi (8:56 / mi) +3600ft 8:05 / mi
ahr:128 max:144 shoes: Bondi 2

Great easy long run. Up to CC, marquam to terwilliger and back, over zoo, ww to Cornell, back to CC, roads home. Smooth and steady. Energy levels are solid. Bulletproof coffee before I left, one pack ucan throughout run. Water stops at council crest and pittock.

Friday Jun 14, 2013 #

Run 2:52:30 [3] 22.0 mi (7:50 / mi) +1150ft 7:28 / mi
ahr:130 shoes: Bondi 2

Full Leif out and back from Thurman. Mellow.

Thursday Jun 13, 2013 #

Run 1:49:00 [3] 13.5 mi (8:04 / mi) +800ft 7:39 / mi
ahr:135 shoes: Hoka Stinson EVO

Wet 53rd to Saltzman and back. Felt easy. Time flew by.

Wednesday Jun 12, 2013 #

1 PM

Run 1:24:30 [3] 12.0 mi (7:03 / mi) +600ft 6:43 / mi
ahr:137 shoes: Bondi 2

Out and back on Leif. Not a push, but felt just above relaxed...not bad for third outing in last 24 hrs.

Tuesday Jun 11, 2013 #

2 PM

Run 1:28:00 [3] 11.0 mi (8:00 / mi) +700ft 7:33 / mi
ahr:132 shoes: Bondi 2

Germantown>newberry and back.
10 PM

Run 1:04:00 [3] 8.0 mi (8:00 / mi)
shoes: Rogue Racer

Easy night bluff miles with podcasts.

Monday Jun 10, 2013 #

Strength 1:00:00 [3]

Some max rep stuff and barbell complexes.

Sunday Jun 9, 2013 #

Run 3:41:00 [3] 25.0 mi (8:50 / mi) +3000ft 7:56 / mi
ahr:134 shoes: Bondi 2

Longest run in a long time. Kept it very mellow. Great energy and focus whole run. Legs were the weak link, but they will come around.

Friday Jun 7, 2013 #

Run 1:48:00 [3] 11.5 mi (9:23 / mi) +1500ft 8:22 / mi
shoes: Bondi 2

Parked at pittock and wandered through arboretum to CC and back and wandered more. Easy pace for sure.

Thursday Jun 6, 2013 #

Run 1:18:00 [3] 9.5 mi (8:13 / mi) +850ft 7:34 / mi
ahr:144

Same as Monday. Felt peppier. Kept hr in the 140-150 zone.

Wednesday Jun 5, 2013 #

Strength 30:00 [3]

Fast paced workout. No downtime.

Tuesday Jun 4, 2013 #

Run 1:11:45 [3] 10.0 mi (7:11 / mi) +200ft 7:03 / mi
ahr:141 max:148 shoes: Bondi 2

Night bluff jog. Steady. After warm up, all miles 7:04-7:11.

Monday Jun 3, 2013 #

Run 1:22:30 [3] 9.5 mi (8:41 / mi) +850ft 8:00 / mi
shoes: Hoka Stinson EVO

Aspen to FL 1 and back. Super easy. Don't think I hit anything sub 9 out and only a couple sub 8 coming down.

Sunday Jun 2, 2013 #

Run 1:29:00 [3] 12.0 mi (7:25 / mi)
ahr:141 shoes: Bondi 2

Easy bluff miles, but was work. Got in somewhat if a groove, but barely. Heaps better than last night, though.

Saturday Jun 1, 2013 #

Run 56:00 [3] 6.5 mi (8:37 / mi) +400ft 8:08 / mi
shoes: Bondi 2

Wanted to go up to council crest, but turned around just past 3 miles. Not sure if it was a bonk or fatigue from yesterday or what, but I couldn't move. Walked a lot. Heart rate super low. Shitty.

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