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Training Log Archive: joekleffner

In the 31 days ending Jul 31, 2011:

activity # timemileskm+ft
  Run15 32:18:46 243.9(7:57) 392.52(4:56) 26880
  Acupuncture1 1:00:00
  Total16 33:18:46 243.9 392.52 26880

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Saturday Jul 30, 2011 #

2 PM

Run race 7:24:02 [5] 50.2 mi (8:51 / mi) +5630ft 8:00 / mi

Mount hood 50. Great first section. Most fun ive ever had racing. not-so-great last section.
Sidestitch/diaphram cramping for 4 hours. Couldnt shake it and couldn't run for more than 5 minutes without stopping. Amazingly, never got passed after the cramping started and held 5th. Legs feel great.

Friday Jul 29, 2011 #

10 PM

Acupuncture 1:00:00 [3]

Pre-race voodoo...

Thursday Jul 28, 2011 #

4 PM

Run 38:45 [3] 5.3 mi (7:19 / mi) +250ft 7:00 / mi

53rd to nature trail and back. Felt good. Ready to go long...

Tuesday Jul 26, 2011 #

5 PM

Run 1:15:00 [3] 8.1 mi (9:16 / mi) +500ft 8:45 / mi

Easy catching up with Yassine.

Monday Jul 25, 2011 #

10 AM

Run 1:19:00 [3] 11.0 mi (7:11 / mi) +750ft 6:45 / mi

Pretty easy Germantown to newberry and back. As usual, felt slow at the start but good by the end...

Saturday Jul 23, 2011 #

3 PM

Run 1:05:00 [3] 9.25 mi (7:02 / mi) +750ft 6:32 / mi

Salishan. Out to the highway, south for about a mile and then about 1.5 up a logging road. Same route back. Unexciting, but only other option was a very windy beach..,

Thursday Jul 21, 2011 #

8 AM

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

CC. Easy pace, but legs felt a little tired.
3 PM

Run 1:02:30 [3] 7.5 mi (8:20 / mi) +1600ft 6:56 / mi

Relaxed Cornell/burnside double.

Monday Jul 18, 2011 #

10 PM

Run 1:02:45 [4] 10.0 mi (6:17 / mi)
ahr:148

Bluff out and back. 6:30s first 2, then picked it up...

Saturday Jul 16, 2011 #

8 AM

Run 2:13:00 [3] 18.5 mi (7:11 / mi) +2000ft 6:31 / mi

Up around CC. Down to zoo, over to Cornell to home. Started out feeling slow, but got into it. Last 5 miles in :30.

Wednesday Jul 13, 2011 #

11 PM

Run 2:45:00 [3] 19.0 mi (8:41 / mi) +2250ft 7:49 / mi

To CC, trails down to terwilliger and back up to CC to home. Super slow on the trails--took my little light and needed my brighter one...wasn't very mentally engaged on this one.

Sunday Jul 10, 2011 #

9 AM

Run 1:44:00 [3] 12.6 mi (8:15 / mi) +1250ft 7:33 / mi

Easy CC.

Saturday Jul 9, 2011 #

9 AM

Run 4:22:30 [3] 33.0 mi (7:57 / mi) +4250ft 7:05 / mi

Up to CC, down to terwilliger, back up to cc to zoo to Cornell, back to zoo up to cc and home. Really happy with this run--steady effort and pace. Very comfortable.

Friday Jul 8, 2011 #

4 PM

Run 1:26:59 [3] 11.25 mi (7:44 / mi) +2400ft 6:26 / mi

Great workout. Pittock repeats Cornell to burnside and back. 3x. Faster each time. 29:18/29:05/28:36.
Felt easy.
A but bummed I'm not racing tomorrow in Ashland--too much to do at home and not enough cash for another family weekend away...

Wednesday Jul 6, 2011 #

11 PM

Run tempo 1:23:30 [3] 12.6 mi (6:38 / mi) +1250ft 6:03 / mi

CC. 44:45 up/38:45 down. Felt pretty good, but not great. Long day.

Monday Jul 4, 2011 #

10 AM

Run 3:01:45 [3] 23.0 mi (7:54 / mi) +2750ft 7:06 / mi

From Eric and Christie's down along whatcom lake to a park. Found some trails up into the foothills and a utility road that climbed about 2000 ft. Played hide and seek w/ a coyote. Then backtracked to the house. Steady unfueled run, mostly sub 7s on everything but the grinder and some pit stop/trail finding..hungry at finish.

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