Training Log Archive: joekleffnerIn the 7 days ending Apr 21, 2013:
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Sunday Apr 21, 2013 #
Run 38:45 [4] 6.0 mi (6:28 / mi)
shoes: Bondi 2
Bluff out and back. 20:00/18:45.
First mile in 7:15, 2nd in 6:30, then ran 6:1xs to finish.
Didn't feel particularly fresh, but was able to hold pace pretty easily.
First mile in 7:15, 2nd in 6:30, then ran 6:1xs to finish.
Didn't feel particularly fresh, but was able to hold pace pretty easily.
Saturday Apr 20, 2013 #
Run 1:26:00 [3] 11.0 mi (7:49 / mi) +1500ft 6:55 / mi
shoes: Bondi 2
From wyeths baseball game at Columbia annex.
Out SJB, up ridge to FL 7, down south spur, wildwood to north spur, back up, ridge down and back to truck. Good run.
Out SJB, up ridge to FL 7, down south spur, wildwood to north spur, back up, ridge down and back to truck. Good run.
Thursday Apr 18, 2013 #
Run 52:00 [3] 5.6 mi (9:17 / mi) +2000ft 6:56 / mi
shoes: Bondi B
Springville lot. Down to bottom and back up 2x. Good stuff. Felt pretty solid.
Strength 1:00:00 [3]
Post run session. Goal was to destroy my legs. Lots of presses, squats, lunges, jumps, dead lifts. A little arm stuff but pretty heavy leg focused.
Tuesday Apr 16, 2013 #
Run 1:17:00 [3] 10.0 mi (7:42 / mi) +1250ft 6:53 / mi
shoes: Bondi B
Cornell/zoo and back. Easy, slight push at the end.
40:00/37:00
40:00/37:00
Monday Apr 15, 2013 #
Run 1:22:00 [3] 10.0 mi (8:12 / mi) +1750ft 7:02 / mi
shoes: Bondi B
Zoo/terwilliger and back
40:00/42:00. Pretty steady, didn't push too hard.
Did10 stair repeats at end.
40:00/42:00. Pretty steady, didn't push too hard.
Did10 stair repeats at end.
Strength 45:00 [3]