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Training Log Archive: mklimek

In the 29 days ending Feb 29, 2012:

activity # timemileskm+ft
  Road25 27:12:00 217.01(7:31) 349.24(4:40)
  Track Workout4 5:30:00 47.15(7:00) 75.87(4:21)
  Trail5 4:50:00 38.96(7:27) 62.7(4:38)
  Lifting8 4:45:00
  Treadmill4 3:25:00 28.66(7:09) 46.13(4:27)
  Pool1 30:00
  Day Off1 10
  Total47 46:12:10 331.78 533.94

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Wednesday Feb 29, 2012 #

Lifting 30:00 [3]

6 AM

Trail 1:05:00 [3] 8.86 mi (7:20 / mi)
shoes: Aegis IV

720 effort... not pace... in 6 inches of snow... needed a break from the treadmill
6 PM

Treadmill 45:00 [3] 6.14 mi (7:20 / mi)
shoes: Aegis IV

Tuesday Feb 28, 2012 #

6 AM

Treadmill 1:00:00 [3] 8.89 mi (6:45 / mi)
shoes: Aegis IV

15 warmup, 6 x 800 @ :79/400 m, 3 x 200 m strides, 15 cooldown... felt easier pace-wise on the 2nd to 4th, 1st my body was waking up, 5th and 6th my legs were getting tired... 2:00 recovery jog between... stomach a little upset this week.

Monday Feb 27, 2012 #

6 AM

Treadmill 1:00:00 [3] 8.18 mi (7:20 / mi)
shoes: Aegis IV

6 PM

Treadmill 40:00 [3] 5.45 mi (7:20 / mi)
shoes: Aegis IV

7 PM

Lifting 30:00 [3]

Sunday Feb 26, 2012 #

Track Workout 1:25:00 [3] 12.14 mi (7:00 / mi)
shoes: Aegis IV

Saturday Feb 25, 2012 #

Road 1:00:00 [3] 8.18 mi (7:20 / mi)
shoes: Aegis IV

Friday Feb 24, 2012 #

Road 1:00:00 [3] 8.18 mi (7:20 / mi)
shoes: Aegis IV

Thursday Feb 23, 2012 #

Pool 30:00 [3]

Lifting 30:00 [3]

1 PM

Road 1:00:00 [3] 8.18 mi (7:20 / mi)
shoes: Aegis IV

Wednesday Feb 22, 2012 #

Road 30:00 [3] 4.09 mi (7:20 / mi)
shoes: Aegis IV

1 PM

Road 1:15:00 [3] 11.11 mi (6:45 / mi)
shoes: Aegis IV

15 wu, 35 tempo, 6 x 1:00, 1:00 off, 15 cd... very windy, got it done

Tuesday Feb 21, 2012 #

3 PM

Road 1:00:00 [3] 8.0 mi (7:30 / mi)
shoes: Aegis IV

failed workout attempt

Monday Feb 20, 2012 #

Lifting 30:00 [3]

6 AM

Road 1:00:00 [3] 8.18 mi (7:20 / mi)
shoes: Aegis IV

Sunday Feb 19, 2012 #

10 AM

Road 1:30:00 [3] 12.27 mi (7:20 / mi)
shoes: Aegis IV

Saturday Feb 18, 2012 #

8 AM

Trail 1:15:00 [3] 11.11 mi (6:45 / mi)
shoes: Aegis IV

12:00 warmup, 2:30, 5:00, 7:30, 10:00, 7:30, 5:00, 2:30 all w/ 2:30 recovery, 12:00 cooldown... pretty good until the last half of the second 5:00 and the 2:30 got really sloppy... legs died on me, must have went out too hard.

Friday Feb 17, 2012 #

7 AM

Road 55:00 [3] 7.5 mi (7:20 / mi)
shoes: Aegis IV

Thursday Feb 16, 2012 #

6 AM

Road 1:20:00 [3] 11.43 mi (7:00 / mi)
shoes: Aegis IV

15 warmup, 8 3:00 on, :30 easy, :30 on, 3:00 easy, 15 cooldown
6 PM

Road 40:00 [3] 5.45 mi (7:20 / mi)
shoes: Aegis IV

Wednesday Feb 15, 2012 #

8 AM

Trail 1:20:00 [3] 10.67 mi (7:30 / mi)
shoes: Aegis IV

10 AM

Lifting 45:00 [3]

6 PM

Trail 35:00 [3] 4.12 mi (8:30 / mi)
shoes: Aegis IV

Tuesday Feb 14, 2012 #

6 AM

Road 1:12:00 [3] 10.29 mi (7:00 / mi)
shoes: Aegis IV

http://www.mapmyrun.com/routes/view/69196926/?open...... 5.39 miles in 34 minutes = 6:18/mile... did not feel awesome, rolled ankle on pinecone 10:00 in, bathroom stop 23:00 in... wind picked up 31:00 in... ugh, its bound to come around... 5 x 1:00 on, 1:00 off

Monday Feb 13, 2012 #

Lifting 40:00 [3]

6 AM

Road 1:10:00 [3] 9.55 mi (7:20 / mi)
shoes: Aegis IV

5 PM

Road 50:00 [3] 6.82 mi (7:20 / mi)
shoes: Aegis IV

Sunday Feb 12, 2012 #

10 AM

Road 1:40:00 [3] 13.33 mi (7:30 / mi)
shoes: Aegis IV

Saturday Feb 11, 2012 #

8 AM

Track Workout 1:20:00 [3] 11.43 mi (7:00 / mi)
shoes: Aegis IV

12:00 warm-up, 7 x (800m on @ ~16:40/5k: 2:43, :41, :39, :40, :39, :40, :41, 200m off, 200m on @ ~2:30/800m: :37, :37, :38, :37, :36, :37, :37, 800m off)... 15:00 cooldown. Felt pretty solid, not a lot of pop... but it was a tough 4 days with the workouts kinda jammed together from taking Tuesday off.

Friday Feb 10, 2012 #

6 AM

Road 1:10:00 [3] 9.55 mi (7:20 / mi)
shoes: Aegis IV

5 PM

Road 40:00 [3] 5.45 mi (7:20 / mi)
shoes: Aegis IV

Thursday Feb 9, 2012 #

6 AM

Road 1:10:00 [3] 10.0 mi (7:00 / mi)
shoes: Aegis IV

15 warm-up, 35 tempo (6:20/mile) with every 5th minute up (6:00/mile), 2 easy, 5 x 1:00 on (5:40/mile?), 1:00 off... felt really easy and controlled... did the work-out with Natalie, who is training for the Eugene Marathon, at "marathon pace"
5 PM

Road 50:00 [3] 6.82 mi (7:20 / mi)
shoes: Aegis IV

Wednesday Feb 8, 2012 #

2 PM

Track Workout 1:15:00 [3] 10.71 mi (7:00 / mi)
shoes: Aegis IV

1300 warm-up, 10:00 tempo @ 5:55/mile, 5:00 easy w/ 100m strides, 6 x 1k @ 3:23 (16:55/5k), 3:29, 3:27, 3:30, 3:31, 3:30 (17:30/5k), 13:00 cooldown... really windy on the track in the middle of the afternoon, body didn't feel very good, still coming of a cold....frustrating.
6 PM

Trail 35:00 [3] 4.2 mi (8:20 / mi)
shoes: Aegis IV

Tuesday Feb 7, 2012 #

Day Off 10 [3]

Feeling sick (cold/achey/throat hurts/cough) and exhausted (new job)... went to do the workout after work in the dark, but snow on the ground. Got 30 day notice to get out of the house... just needed a day off.

Monday Feb 6, 2012 #

6 AM

Road 1:00:00 [3] 8.18 mi (7:20 / mi)
shoes: Aegis IV

Road 50:00 [3] 6.82 mi (7:20 / mi)
shoes: Aegis IV

6 PM

Lifting 40:00 [3]

Sunday Feb 5, 2012 #

2 PM

Road 1:30:00 [3] 12.27 mi (7:20 / mi)
shoes: Aegis IV

Saturday Feb 4, 2012 #

11 AM

Road 1:30:00 [3] 13.33 mi (6:45 / mi)
shoes: Aegis IV

2 mile warm-up, 8.75 mile in 51:50 (~5:53/mile), 2 mile cooldown... The course was super hill for the first 6 miles, either straight up or straight down, then crossed the river and ran down the beach for the last 2 miles... body felt like crap from the warm-up, it was frustrating to get beat, when I know I should not have (route: http://www.mapmyrun.com/routes/view/67836900/?open...)

Friday Feb 3, 2012 #

6 AM

Road 55:00 [3] 7.5 mi (7:20 / mi)
shoes: Aegis IV

Thursday Feb 2, 2012 #

4 PM

Track Workout 1:30:00 [3] 12.86 mi (7:00 / mi)
shoes: Aegis IV

13:00 warmup, 10 x 600m (1:58, :57, :59, :57, :58, :59, 2:01, 2:00, 1:57, 1:58 = 5:16/mile-16:21/5k to 5:24/mile-16:46/5k) w/ 200m easy, 200m (:36, :36, :37, :36, :37, :37, :37, :36, :36, :36 = ~2:25/800) w/ 600m easy, 13:00 cooldown.... Ate way to big of a lunch a few hours before, felt super sluggish until the last couple, then felt like I could have done another 10... damn it. All in all went pretty well, warmed up to COCC track, a bit of a hill to get there, don't think that effected the workout though. Also had a Meningitis vaccination the day before and might be coming down with something, head and throat a little off, stomach was also a little off from that big lunch.... all in all felt pretty good though, pretty happy with the workout.

Wednesday Feb 1, 2012 #

6 AM

Road 1:00:00 [3] 0.14 mi (7:09:10 / mi)
shoes: Aegis IV

6 PM

Road 35:00 [3] 4.38 mi (7:59 / mi)
shoes: Aegis IV

7 PM

Lifting 40:00 [3]

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