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Training Log Archive: joekleffner

In the 31 days ending Mar 31, 2011:

activity # timemileskm+ft
  Run25 48:45:24 380.9(7:41) 613.0(4:46) 31750
  Yoga2 2:00:00
  Massage1 1:00:00
  Total28 51:45:24 380.9 613.0 31750

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Thursday Mar 31, 2011 #

8 AM

Run 1:52:00 [3] 15.0 mi (7:28 / mi) +1500ft 6:49 / mi

Run to yassine's, lion loop with him and nick, back to home. Nice morning and good to run with those guys. Pretty good effort.

Tuesday Mar 29, 2011 #

5 PM

Run 34:45 [3] 5.0 mi (6:57 / mi)

Easy bluff run. Got a call and had to cut it short...

Monday Mar 28, 2011 #

10 PM

Run 1:07:30 [3] 10.0 mi (6:45 / mi)
ahr:141

Night bluff run. Pretty wet. Rain and wind. 35/32:30 splits. Felt good.

Saturday Mar 26, 2011 #

9 AM

Run 2:18:00 [3] 20.0 mi (6:54 / mi) +1750ft 6:22 / mi
ahr:143

Up to council crest, over to Cornell, back home with some extra. Climbing felt mediocre, but the flats and downs were great. First time taking Rogue racers on trail...not the best mud shoe and they ride a bit tall, but great for descending fast.

Thursday Mar 24, 2011 #

11 PM

Run 2:22:00 [3] 17.5 mi (8:07 / mi) +2250ft 7:14 / mi
ahr:131

Council crest and back with an additional summit--to top, back to zupan's, back to top, back home. Really relaxed--mind wandered quite a bit.

Tuesday Mar 22, 2011 #

4 PM

Run tempo 1:23:45 [4] 12.6 mi (6:39 / mi) +1250ft 6:05 / mi

Council crest and back. 44:45/39:00 splits. Hadn't run hard in a while and it felt good to push a bit. A little stomach crampy on the descent. Strong climb and good run.
11 PM

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

Easy night run same as this afternoon, only at recovery pace. Great, clear night. Lots of stars at the top.

Sunday Mar 20, 2011 #

11 PM

Run 1:02:00 [3] 8.0 mi (7:45 / mi) +250ft 7:32 / mi
ahr:130

Easy bluff trails. Nice and slow. Just out to get some air and move the body.

Saturday Mar 19, 2011 #

9 AM

Run 4:36:00 [3] 33.0 mi (8:22 / mi) +2500ft 7:48 / mi
ahr:133

Nice long run. To SJB, up springville to wildwood, over to pittock, back down to Cornell then home. Felt strong. Dark the first 2 hours, then sunny. Beautiful. Would have loved to keep going.

Friday Mar 18, 2011 #

5 PM

Run 1:47:30 [3] 14.5 mi (7:25 / mi) +1250ft 6:51 / mi

CC and back with some extra. First rum in the rogue racers...not bad. Relaxed effort.

Thursday Mar 17, 2011 #

1 PM

Run 2:50:00 [3] 20.0 mi (8:30 / mi) +3000ft 7:27 / mi

Zoo to terwilliger, back to zoo, to Cornell, back to zoo. Very relaxed, super muddy. Felt good and strong.

Tuesday Mar 15, 2011 #

4 PM

Run 2:00:30 [3] 16.5 mi (7:18 / mi) +1250ft 6:49 / mi
ahr:134

Soaker. Out to SJB, up ridge trail to springville parking lot, bomb down springville to the bridge and home. Trails really wet. Last three miles...6:50/6:40/6:30. Fun run.

Monday Mar 14, 2011 #

11 PM

Run 2:06:00 [3] 15.5 mi (8:08 / mi) +1750ft 7:21 / mi
ahr:130

Nice night run. Up to Council's, took trails to terwilliger and planned to run back up, but wandered the roads home cuz my light was going to shit...good run nonetheless.

Sunday Mar 13, 2011 #

10 PM

Yoga 1:00:00 [3]

Going over Ruths class for tomorrow. Really good. Nice poses. Needed a rest from the running and this was perfect.

Saturday Mar 12, 2011 #

9 AM

Run 3:35:00 [3] 26.0 mi (8:16 / mi) +2750ft 7:31 / mi

To CC, to UM, to CC. Felt pretty good and consistent.
1 PM

Massage 1:00:00 [3]

Great session with erica

Friday Mar 11, 2011 #

5 PM

Run 1:35:30 [3] 13.5 mi (7:04 / mi) +250ft 6:57 / mi

SJB and back at easy pace. Sunny.

Thursday Mar 10, 2011 #

11 PM

Run 1:36:00 [3] 12.6 mi (7:37 / mi) +1250ft 6:58 / mi

Easy night council crest up and down. Felt funky the first couple miles, then things clicked. Great night. Wish I had more time, would have loved to keep going...

Wednesday Mar 9, 2011 #

4 PM

Run 2:20:00 [3] 18.0 mi (7:47 / mi) +1750ft 7:07 / mi
ahr:134

Up to pittock, over to council crest, back home. Crisp, wet afternoon. Took nothing, felt good.

Tuesday Mar 8, 2011 #

5 PM

Run 1:32:50 [3] 12.6 mi (7:22 / mi) +1250ft 6:44 / mi
ahr:134 max:150

Easy council crest and back. Beautiful sunny day.
11 PM

Run 1:03:00 [3] 8.0 mi (7:52 / mi)
ahr:129

Easy jog on the bluff with some tunes. Sometime in the last 5 hours it got dark and wet...nothing like earlier today.

Monday Mar 7, 2011 #

4 PM

Run 1:05:00 [3] 10.0 mi (6:30 / mi)

Easy miles on the track.

Sunday Mar 6, 2011 #

8 AM

Run 2:30:00 [3] 20.0 mi (7:30 / mi) +1750ft 6:56 / mi

Same as yesterday. Felt really strong. Had a lot left in the tank...
10 PM

Yoga 1:00:00 [3]

With Ruth as she worked out her class tomorrow. We were both tired and it ended up being fairly uninspiring. Still, I think it is a good thing to be doing.

Saturday Mar 5, 2011 #

8 AM

Run 2:32:00 [3] 20.0 mi (7:36 / mi) +1750ft 7:01 / mi

To council crest, trails to upper macleay, to home. Easy steady effort.

Thursday Mar 3, 2011 #

11 PM

Run (Tempo) 1:05:04 [4] 10.0 mi (6:30 / mi)
ahr:148

Great run. Started slow to see how I felt, felt good so picked it up. First 5 in 33:25 (7:30 1st mile) and back in 31:40. Strong the whole way. Gel at turnaround.

Wednesday Mar 2, 2011 #

4 PM

Run 2:05:00 [3] 15.0 mi (8:20 / mi) +1500ft 7:37 / mi

Ran from work (councils crest) to yassine's, did a nice ten with him--wash park to wildwood over pittock to wild cherry down Leif to his house--and back up the hill to work some more. No lunch, a couple gels, and I was starving. Nice mellow run and good catching up.

Tuesday Mar 1, 2011 #

11 PM

Run 2:04:00 [3] 15.0 mi (8:16 / mi) +1500ft 7:33 / mi
ahr:126

Very easy council crest up and down. Couple wandering miles at the top. Nice clear night.

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