Training Log Archive: joekleffnerIn the 7 days ending Jan 20, 2013:
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Sunday Jan 20, 2013 #
11 PM
Run 1:49:00 [3] 12.6 mi (8:39 / mi) +1250ft 7:54 / mi
shoes: Bondi B
Wow. Just what I needed. Felt lousy this morning, and was worried I was coming down with whatever Ruth had, but felt better as the day went on. Had to get out of the house and glad I did. Super easy and invigorating.
Saturday Jan 19, 2013 #
6 AM
Run 2:13:30 [3] 16.0 mi (8:21 / mi) +500ft 8:06 / mi
shoes: Hoka Stinson EVO
Started up to CC, but turned back at zupan's--wasn't feeling particularly spry and knew the hills would just wear on me, especially with the ice. Headed back home and continued out on the bluff for some more miles. Got in a steady, albeit slow, rhythm that felt alright.
Friday Jan 18, 2013 #
5 PM
Run 59:30 [3] 8.0 mi (7:26 / mi)
shoes: Stinson B (2)
Easy bluff miles. Steady pacing.
Thursday Jan 17, 2013 #
Strength 40:00 [3]
Leg focus at dishman.
Treadmill 21:15 [3] 2.5 mi (8:30 / mi) +500ft 7:09 / mi
Preworkout--1 mile at 12%, 10:00 pace
Postworkout--1 mile at 8:00 pace, alternating 1/4 miles without weights and holding an 8lb in each hand. Half mile dropping down to 6:00 pace final .25
Postworkout--1 mile at 8:00 pace, alternating 1/4 miles without weights and holding an 8lb in each hand. Half mile dropping down to 6:00 pace final .25
Wednesday Jan 16, 2013 #
Strength 30:00 [3]
10 PM
Run 1:46:30 [3] 13.4 mi (7:57 / mi) +250ft 7:49 / mi
shoes: Bondi B
Jog over SJB and back. 54:00/52:30. Real easy listening to some podcasts. Felt relaxed and energized.
Tuesday Jan 15, 2013 #
5 PM
Run 52:00 [3] 7.0 mi (7:26 / mi) +1000ft 6:33 / mi
shoes: Hoka Stinson EVO
Parked past council crest and ran down to terwilliger and back up. 24:00/28:00. Good effort given the slippery thaw and near darkness. Had to turn torch on by the end.
Monday Jan 14, 2013 #
11 PM
Run 2:10:00 [3] 14.75 mi (8:49 / mi) +1500ft 8:02 / mi
shoes: Bondi B
Up to CC, trails to archery field, roads home. Ice rink out there. Real slow above Ainsworth til I got in the woods, slick again thru Washington park. Nice night though...no hurry. Could run all night at that pace. Felt really good.