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Training Log Archive: joekleffner

In the 31 days ending Mar 31, 2013:

activity # timemileskm+ft
  Strength9 8:15:00
  Run4 5:14:40 41.75(7:32) 67.19(4:41) 4250
  Yoga2 2:00:00
  Treadmill3 1:26:00 8.0(10:45) 12.88(6:41) 2800
  Total14 16:55:40 49.75 80.07 7050

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Friday Mar 29, 2013 #

Strength 30:00 [3]

Hotel

Treadmill 30:00 [3] 4.0 mi (7:30 / mi)

Various crap at hotel
Some speed work, some hill work.

Thursday Mar 28, 2013 #

Strength 1:00:00 [3]

DC hotel.

Monday Mar 25, 2013 #

Yoga 1:00:00 [3]

Thursday Mar 21, 2013 #

Strength 1:00:00 [3]

Monday Mar 18, 2013 #

Strength 1:00:00 [3]

Thursday Mar 14, 2013 #

5 PM

Run 40:15 [3] 5.25 mi (7:40 / mi) +750ft 6:45 / mi
shoes: Stinson B (2)

Aspen up wildwood, up wild cherry down dogwood to ww--and back. Hammered at times.

Wednesday Mar 13, 2013 #

Strength 1:00:00 [3]

Leg focus

Tuesday Mar 12, 2013 #

3 PM

Run 1:24:40 [3] 11.0 mi (7:42 / mi) +1500ft 6:49 / mi
shoes: Stinson B (2)

Saltzman--lower gate to upper gate and back 2x. Kept it mellow but intentional, only really ran hard on the 2nd descent, but even that was sustainable.
25:10/18:30
24:30/16:30

Monday Mar 11, 2013 #

Strength 1:00:00 [3]

Treadmill 26:00 [3] 2.0 mi (13:00 / mi) +1400ft 7:49 / mi

2 miles at 15% post weights

Yoga 1:00:00 [3]

Sunday Mar 10, 2013 #

3 PM

Run 2:19:00 [3] 17.5 mi (7:57 / mi) +2000ft 7:10 / mi
shoes: Bondi B

BB to upper macleay, wildwood>marquam to CC, roads home. Usually run the other direction, good to switch it up. Slow and steady. No fuel. Felt strong.

Thursday Mar 7, 2013 #

Strength 1:15:00 [3]

Was hoping to finish on the mill, but it was busy...so did a lot of leg stuff to finish

Tuesday Mar 5, 2013 #

Strength 45:00 [3]

Treadmill 30:00 [3] 2.0 mi (15:00 / mi) +1400ft 9:01 / mi

15% grade at 4 mph.
Easy pace.

Sunday Mar 3, 2013 #

Strength 45:00 [3]

Saturday Mar 2, 2013 #

4 PM

Run 50:45 [4] 8.0 mi (6:21 / mi)
shoes: Bondi B

Bluff out and back. 1st mile about 6:40, then picked it up and tried to hang on. 25:15/25:30.

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