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Training Log Archive: joekleffner

In the 31 days ending Jul 31, 2013:

activity # timemileskm+ft
  Run12 26:58:00 199.75(8:06) 321.47(5:02) 20180
  Hike2 8:00:00 17.0(28:14) 27.36(17:33) 4850
  Strength3 2:45:00
  Yoga1 1:00:00
  Total18 38:43:00 216.75 348.83 25030

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Tuesday Jul 30, 2013 #

Run 1:45:00 [3] 12.6 mi (8:20 / mi) +1250ft 7:37 / mi
ahr:128 shoes: Hoka Stinson B

Late jaunt up CC. Got a cramp in my side coming down, so took it nice and slow. Felt alright. Not super focused--long day today.

Monday Jul 29, 2013 #

Run 2:54:00 [3] 19.2 mi (9:04 / mi) +2700ft 8:00 / mi
ahr:137 shoes: Bondi B

Parked at CC. Marquam to terwilliger and back up. 3x. Easy, slow and steady.

Saturday Jul 27, 2013 #

Run 2:25:00 [3] 18.0 mi (8:03 / mi) +2000ft 7:17 / mi
ahr:131 shoes: Bondi 2

CC/Cornell loop. Great early jog, no fuel.

Friday Jul 26, 2013 #

Strength 45:00 [3]

Thursday Jul 25, 2013 #

Run 1:49:00 [3] 13.0 mi (8:23 / mi) +1000ft 7:49 / mi
ahr:135 shoes: Bondi B

Aspen to FL2. Easy pace mostly. Hot.
11 PM

Run 1:43:00 [3] 12.6 mi (8:10 / mi) +1250ft 7:28 / mi
ahr:128 shoes: Hoka Stinson EVO

Very easy CC.

Wednesday Jul 24, 2013 #

Strength 1:00:00 [3]

Sunday Jul 21, 2013 #

Run 2:20:00 [3] 19.0 mi (7:22 / mi) +2100ft 6:40 / mi
ahr:140 shoes: Bondi 2

Great morning run. Up and around councils crest, marquam down to terwilliger, back up and back home.
Feeling fit.

Friday Jul 19, 2013 #

Run 1:35:00 [3] 12.6 mi (7:32 / mi) +1250ft 6:54 / mi
ahr:131 shoes: Stinson B (2)

Easy night CC. Long week, good to get out.

Monday Jul 15, 2013 #

Yoga 1:00:00 [3]

Christ. Didn't think I was that sore until this.

Saturday Jul 13, 2013 #

Run race (Mt Hood 50) 7:08:30 [4] 50.0 mi (8:34 / mi) +5630ft 7:45 / mi
ahr:139 shoes: Bondi 2

Had no idea what to expect. Ran completely by HR and just focused on staying fueled with the super starch and MCT. Never checked the watch. Have never felt better on a run. No mental lows, no energy lapses, pace was steady, and finished with a 15 min pr for the course and only felt I was getting stronger. Ran every step. Had a lot left in the tank. Did a nice superman fall with about 5 to go, but was ok.
Slow 3:43 first leg and solid 3:25 2nd leg.
Very happy given the few weeks of training i was able to get in beforehand...
Garmin only got 4500 gain? But they claim 5630. I'll pad my stats...

Wednesday Jul 10, 2013 #

Run 57:00 [3] 7.65 mi (7:27 / mi) +150ft 7:19 / mi
ahr:126 shoes: Bondi B

Easy early bluff.

Tuesday Jul 9, 2013 #

Strength 1:00:00 [3]

Monday Jul 8, 2013 #

Run 45:00 [3] 6.0 mi (7:30 / mi) +200ft 7:16 / mi
ahr:129 shoes: Bondi B

Critical last minute excursion to new seasons--need coffee for the morning...

Saturday Jul 6, 2013 #

Run 2:05:00 [3] 16.5 mi (7:35 / mi) +1400ft 7:01 / mi
ahr:135 shoes: Bondi 2

Up lovejoy to pittock, ww to zoo, up to fairview, roads home thru wash park. Felt really good and had to work to hold back.

Thursday Jul 4, 2013 #

Run 1:31:30 [3] 12.6 mi (7:16 / mi) +1250ft 6:38 / mi
ahr:132 shoes: Bondi 2

Great early morning council crest. Fasted run. Felt really good.

Wednesday Jul 3, 2013 #

Hike 4:00:00 [1] 9.0 mi (26:40 / mi) +2250ft 21:34 / mi
shoes: Bondi B

Another great day with Ruth. Burnt lake and up to zigzag mt trail. Didn't have time to gain zigzag mt, but great views from the ridge!

Tuesday Jul 2, 2013 #

Hike 4:00:00 [1] 8.0 mi (30:00 / mi) +2600ft 22:56 / mi
shoes: Bondi B

Mazama trail w/ Ruth. Mt. Hood is awesome. Fantastic hike.

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