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Training Log Archive: joekleffner

In the 31 days ending May 31, 2011:

activity # timemileskm+ft
  Run19 37:32:35 286.05(7:52) 460.35(4:54) 34250
  Acupuncture1 1:00:00
  Total20 38:32:35 286.05 460.35 34250

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Tuesday May 31, 2011 #

11 PM

Run (Tempo) 1:22:16 [4] 12.6 mi (6:32 / mi) +1250ft 5:58 / mi

Hard council crest and back. 44:30/37:46. I think that's both my fastest ascent and descent. Felt pretty solid. Nice to push after a couple rest days.

Saturday May 28, 2011 #

8 AM

Run 1:28:20 [3] 12.6 mi (7:01 / mi) +1250ft 6:25 / mi

CC and back. Legs felt heavy.

Thursday May 26, 2011 #

11 PM

Run 2:26:00 [3] 17.55 mi (8:19 / mi) +2150ft 7:27 / mi

Up to CC, back down to burnside, back to the summit, to home. Wet and dark. Super relaxed pace.

Wednesday May 25, 2011 #

5 PM

Run 2:05:00 [3] 15.0 mi (8:20 / mi) +3200ft 6:56 / mi

4x Cornell/Burnside wildwood. Pouring at the start, let up in the second lap. 31:50/31:00/31:30/30:40.
Felt really good.

Sunday May 22, 2011 #

9 AM

Run 4:13:00 [3] 29.0 mi (8:43 / mi) +2500ft 8:04 / mi

Ran to the zoo to meet Trevor. Over to terwilliger and back, over pittock, back to archery field to home. Pretty relaxed pace. Legs sluggish, but felt ok. Really nice to run with Trevor again. Good company.
C • Thanks again for the great ... 2

Saturday May 21, 2011 #

8 AM

Run 2:26:30 [3] 19.25 mi (7:37 / mi) +1500ft 7:05 / mi

Bluff to SJB, up ridge trail to Skyline, to Thompson, 53rd to Cornell to home. Really nice morning, actually liked running the roads...

Friday May 20, 2011 #

12 PM

Run 2:33:00 [3] 18.0 mi (8:30 / mi) +2000ft 7:41 / mi

Easy ten with Paul and Vicky. (1:37). Nice to see them and catch up a bit.
Added on out and back to pittock (:56). Shirtless in the sun. Not bad...

Wednesday May 18, 2011 #

11 PM

Run 1:40:00 [3] 12.6 mi (7:56 / mi) +1250ft 7:15 / mi

Council crest and back. Didn't have/want much of a hard effort...took it real easy.

Tuesday May 17, 2011 #

5 PM

Run 2:06:55 [3] 15.0 mi (8:28 / mi) +3200ft 7:02 / mi

4x burnside/Cornell repeats via pittock. 31:15/31:40/30:50/33:10. Felt pretty good but fading by the end of the last one. No food/water.

Monday May 16, 2011 #

11 PM

Run 1:13:15 [3] 10.0 mi (7:20 / mi)

Easy bluff run. Legs feel slightly fatigued, but good. Mind and body wanted to go faster, but held back. All systems go.

Saturday May 14, 2011 #

1 PM

Run race 4:30:14 [5] 31.6 mi (8:33 / mi) +6700ft 7:07 / mi

Mac Forest 50k. Tough course. Ran well, a bit of a lag from 25-29, but pulled through for 3rd. Very pleased.
C • Way to go! You killed that... 1

Thursday May 12, 2011 #

10 PM

Acupuncture 1:00:00 [3]

Little tune-up with Ruth.

Wednesday May 11, 2011 #

9 PM

Run 35:00 [3] 5.0 mi (7:00 / mi)

Easy jog to stay loose.

Tuesday May 10, 2011 #

5 PM

Run 53:00 [3] 7.0 mi (7:34 / mi) +300ft 7:17 / mi
ahr:135

Easy wildwood before getting the kids... All the stoners and the bagpipes at the zoo made me sleepy.
C • You mean to tell me you did... 2

Monday May 9, 2011 #

1 PM

Run 1:44:00 [3] 13.25 mi (7:51 / mi) +1000ft 7:20 / mi
ahr:131

Easy forest park out and back from lower macleay to firelane 1. Only had my 101s and was sliding all over the place...

Sunday May 8, 2011 #

12 PM

Run (Tempo) 1:02:15 [4] 10.0 mi (6:14 / mi)
ahr:148

Bluff run. Even splits, but the second 5 felt harder than the first 5.

Saturday May 7, 2011 #

9 AM

Run (Hills) 2:45:00 [3] 21.0 mi (7:51 / mi) +3000ft 6:55 / mi

To upper macleay then 3x Cornell/Burnside repeats over pittock then home. Felt really good. Nice cool, damp morning.

Wednesday May 4, 2011 #

11 PM

Run (Tempo) 1:25:50 [4] 12.6 mi (6:49 / mi) +1250ft 6:14 / mi

Nice council crest effort. Felt a bit sluggish on the flats, but really good on the climb and the homestretch. Pleasant evening. Could have gone without a shirt...

Tuesday May 3, 2011 #

5 PM

Run (Hills) 1:32:00 [3] 11.25 mi (8:11 / mi) +2400ft 6:48 / mi

Wildwood. Cornell to burnside and back 3x. Felt pretty good. Relaxed effort.

Monday May 2, 2011 #

1 PM

Run 1:31:00 [3] 12.75 mi (7:08 / mi) +1300ft 6:31 / mi

Up to pittock, to arboretum, home thru Washington park. Trashed from travel. Not a lot of energy. Nice day though...

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