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Training Log Archive: joekleffner

In the 31 days ending Jan 31, 2012:

activity # timemileskm+ft
  Run15 28:29:32 227.65(7:31) 366.37(4:40) 24150
  Yoga2 2:00:00
  Total17 30:29:32 227.65 366.37 24150

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Monday Jan 30, 2012 #

1 PM

Run 1:19:30 [3] 11.0 mi (7:14 / mi) +750ft 6:47 / mi

G-town/newberry/G-town. Wanted a more steady run, but with the trail so sloppy it was more of a long faartlek run...ran quick where I could. 40:00/39:30 splits. Felt good, way better than yesterday.
6 PM

Yoga 1:00:00 [3]

Needed this.

Sunday Jan 29, 2012 #

9 AM

Run 2:46:00 [3] 21.5 mi (7:43 / mi) +2500ft 6:57 / mi
shoes: Hoka Stinson B

Up to CC, over to Cornell, back to fairview, roads home through Washington park. Felt very very flat. Not much else to say about this one.

Thursday Jan 26, 2012 #

12 PM

Run 1:32:00 [3] 11.0 mi (8:22 / mi) +2500ft 6:53 / mi
shoes: Hoka Stinson B

Angels rest/devils rest in gorge. Trail in good shape...some snow above 1800 but not much. Runnable whole way. Felt good. Tweaked ankle a bit early on descent, but don't think it will bother me much.
11 PM

Run 1:37:30 [3] 12.6 mi (7:44 / mi) +1250ft 7:04 / mi

Very easy jog to council crest and back. Really just a chance to test the ankle and listen to some podcasts under the stars. Ankle is fine. Can't hammer downhill and have to stay concious of it, but feels 90%. Nice double today.

Monday Jan 23, 2012 #

4 PM

Run 1:39:00 [3] 12.25 mi (8:05 / mi) +2250ft 6:53 / mi
shoes: Hoka Stinson B

2 x Council crest to terwilliger and back. Legs felt better than yesterday. Nice crisp afternoon.
6 PM

Yoga 1:00:00 [3]

Ruth's class. I'm sure it's good for me...

Sunday Jan 22, 2012 #

9 AM

Run 3:22:00 [3] 24.5 mi (8:15 / mi) +3000ft 7:23 / mi
shoes: Hoka Stinson B

Up to council crest, trails to zoo, wildwood to 53rd, alder to leif, to broadway bridge home. Legs a bit zapped from the effort yesterday, but that's what i wanted. Easy pace, no desire to pick it up at all. Was feeling pretty good by about 16-17 in...

Saturday Jan 21, 2012 #

2 PM

Run 48:50 [4] 8.0 mi (6:06 / mi)
shoes: Hoka Stinson B

Bluff. 2 x 3miles w/mile rest
18:09 (6:31,5:55,5:43)
6:43
17:32 (5:51,5:56,5:45)
6:26
Didn't feel great, but got it done.

Tuesday Jan 17, 2012 #

10 PM

Run 1:32:00 [3] 12.6 mi (7:18 / mi) +1250ft 6:40 / mi
shoes: Hoka Stinson B

Epic night snow run. Always the best. CC and back.

Sunday Jan 15, 2012 #

10 AM

Run 3:09:00 [3] 26.0 mi (7:16 / mi) +1000ft 7:01 / mi
shoes: Hoka Stinson B

Bluff to st johns bridge, up springville to wildwood, over to Germantown, canon to Leif, all the way to Thurman, broadway bridge home. Never felt very strong on this one, but never felt bad, just trudged along. Snow flurries for most of the trails--kind of fun.

Thursday Jan 12, 2012 #

11 PM

Run 1:35:00 [3] 12.6 mi (7:32 / mi) +1250ft 6:54 / mi
ahr:137

Super easy jog to CC and back. Made a point to keep it slow. Real loose by the end, hard not to go faster tonight.

Wednesday Jan 11, 2012 #

10 PM

Run 1:05:00 [3] 10.0 mi (6:30 / mi)
ahr:148 shoes: Hoka Stinson B

Moonlit bluff run w/ tunes. Steady, sustainable effort, not much of a push at all. Little GI discomfort from dinner I think.

Tuesday Jan 10, 2012 #

5 PM

Run 1:27:07 [3] 11.25 mi (7:45 / mi) +2400ft 6:27 / mi
shoes: Hoka Stinson B

Cornell/burnside repeats. 3x. 28:24/28:55/29:48. Trails really sloppy. Felt pretty good. Never pushed the effort past relaxed, and felt like new at the end. Shoes worked amazingly. A little dark by the end...

Sunday Jan 8, 2012 #

9 AM

Run 3:02:00 [3] 24.0 mi (7:35 / mi) +2750ft 6:50 / mi
shoes: Hoka Stinson B

Cornell to wildwood. Over to council crest, down to terwilliger, back to council crest and home. Dark and foggy til zoo. Great, fun run. Hokas were awesome.

Thursday Jan 5, 2012 #

11 PM

Run 1:26:15 [3] 12.6 mi (6:51 / mi) +1250ft 6:15 / mi

Council crest. Started at a good pace and made the top in good time (44:30). Just couldn't muster the mental effort to finish strong. (a hard down split should be sub 40:00) Legs tired from work, but this was a lapse in focus. Just didn't want it. Still nice to get out...

Sunday Jan 1, 2012 #

2 PM

Run 2:08:20 [3] 17.75 mi (7:14 / mi) +2000ft 6:32 / mi

Council crest to Cornell loop. Tired. Not what I wanted today--sorry Trevor--but not bad.

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