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Training Log Archive: mklimek

In the 30 days ending Apr 30, 2012:

activity # timemileskm+ft
  Road20 22:50:00 186.96 300.88
  Trail15 15:20:00 127.01(7:15) 204.4(4:30)
  Lifting8 5:10:00
  Pool7 3:40:00
  Race2 2:30:00 30.0(5:00) 48.28(3:06)
  Total51 49:30:00 343.96 553.56

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Monday Apr 30, 2012 #

6 AM

Trail 1:00:00 [3] 8.18 mi (7:20 / mi)
shoes: Aegis V

sore, but not terrible
6 PM

Pool 40:00 [3]

8 PM

Lifting 30:00 [3]

Just abs/pushups/mertle.

Sunday Apr 29, 2012 #

Race (Eugene Half) 1:30:00 [3] 17.0 mi (5:18 / mi)
shoes: Aegis V

1:17:35

5k (18:13/05:52), 10k (00:36:32/00:05:53), Half marathon (01:17:35/05:56).

Felt good/strong the whole time.

Saturday Apr 28, 2012 #

9 AM

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

60 minute run with 800m @ "race pace" and strides... feeling better, will be ready tomorrow. :)

Friday Apr 27, 2012 #

6 AM

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

tired.

Thursday Apr 26, 2012 #

6 AM

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

15:00 w/up w/ 4 x strides, 9 x 4:00 on (5:50/mile) w/ 2:00 easy, 10:00 cooldown... legs shot, tried to run relaxed and strong during on intervals vs pushing, pushing, pushing. Still felt pretty deal legged.

Wednesday Apr 25, 2012 #

6 AM

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

tired legs.
6 PM

Trail 45:00 [3] 5.81 mi (7:45 / mi)
shoes: Aegis V

group run. really easy, felt good to run easy.
8 PM

Lifting 40:00 [3]

Tuesday Apr 24, 2012 #

6 AM

Road 1:20:00 [3] 11.85 mi (6:45 / mi)
shoes: Aegis V

15:00 c/d w/u with 4 x strides, 21:00 tempo (6:00/mile) w/ hard minute every 5th minute, 3:00 east, 2 x 5:00 on (10k pace), 2:30 easy, 2:30 (5k pace) on, 2:30 easy, 15:00 c/d... legs tired, but a solid effort.
7 PM

Pool 30:00 [3]

Monday Apr 23, 2012 #

6 AM

Trail 1:00:00 [3] 8.18 mi (7:20 / mi)
shoes: Aegis V

7 PM

Road 45:00 [3] 6.14 mi (7:20 / mi)
shoes: Aegis V

8 PM

Lifting 40:00 [3]

Sunday Apr 22, 2012 #

12 PM

Road 1:15:00 [3] 10.23 mi (7:20 / mi)
shoes: Aegis V

Saturday Apr 21, 2012 #

10 AM

Road 1:20:00 [3] 11.85 mi (6:45 / mi)
shoes: Aegis V

45 min tempo with :30 surge every 5th minute, average 5:50/mile... out and back from PLU... right along the highway. Felt good/strong.

Friday Apr 20, 2012 #

10 AM

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

Around McMinnville.

Thursday Apr 19, 2012 #

6 AM

Trail 1:00:00 [3] 8.89 mi (6:45 / mi)
shoes: Aegis V

7 x 2:00 on/1:00 easy, 5 x 1:00 on/1:00 easy... legs were dead, felt better as I went though.

Wednesday Apr 18, 2012 #

6 AM

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

7 PM

Road 30:00 [3]
shoes: Aegis V

8 PM

Lifting 40:00 [3]

Tuesday Apr 17, 2012 #

6 AM

Road 1:30:00 [3] 12.33 mi (7:18 / mi)

45:00 w/u, 6:00 @ 5:50/mi, 3:00 easy, 8:00 @ 5:50/mile,2 x (2:30 off, 2:30 on) 3:00 easy, 20:00 tempo @ 5:55/mile, 3:00 easy, 6:00 @ 5:50/mile... ran with Natalie and met up with her and her coach, Bob... she was doing an interval workout at the same paces as me so I did some of the work out with her and some on my own, did the 6:00 and 8:00 min pieces with her and the 2:30s and 20:00 tempo on my own. Felt really good and bouncey and strong.... A nice change. :)
7 PM

Pool 30:00 [3]

Monday Apr 16, 2012 #

6 AM

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

6 PM

Trail 40:00 [3] 5.45 mi (7:20 / mi)
shoes: Aegis V

8 PM

Lifting 40:00 [3]

Sunday Apr 15, 2012 #

7 AM

Trail 1:15:00 [3] 10.23 mi (7:20 / mi)
shoes: Aegis V

Saturday Apr 14, 2012 #

8 AM

Race (Pear Blossom 10 mi) 1:00:00 [3] 13.0 mi (4:37 / mi)
shoes: Aegis V

Felt pretty good, first mile: 5:45, 3 mile: 17:06, 10 mile: 59:23~ 5:55/mile.... got caught at 7 miles, settled for a second then made a hard push over last 2 miles to gap 2nd by about :30 seconds.

Friday Apr 13, 2012 #

6 AM

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

felt a little better, but tired still

Thursday Apr 12, 2012 #

6 AM

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

legs hurt... hips, it bands very tight.
6 PM

Pool 30:00 [3]

7 PM

Lifting 40:00 [3]

Wednesday Apr 11, 2012 #

7 AM

Trail 1:15:00 [3] 10.71 mi (7:00 / mi)
shoes: Aegis V

6 x 3:00 on, 1:00 off, 1:00 on, 1:00 off... really hard time getting going, hips and it bands hurting
6 PM

Trail 45:00 [3] 5.63 mi (8:00 / mi)
shoes: Aegis V

group run

Tuesday Apr 10, 2012 #

6 AM

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

7 PM

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

really tired.

Lifting 40:00 [3]

Monday Apr 9, 2012 #

6 AM

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

10 wam-up, 4 x 730 on, 230 off, 230 on, 230 off, on turkey farm... sub 6:00 pace. Felt good and strong.
7 PM

Pool 30:00 [3]

Sunday Apr 8, 2012 #

3 PM

Road 1:15:00 [3] 10.23 mi (7:20 / mi)
shoes: Aegis V

Saturday Apr 7, 2012 #

11 AM

Road 1:40:00 [3] 14.29 mi (7:00 / mi)
shoes: Aegis V

15 work up, 40 @ 5:55/mile, 15 let off... w/u and c/d with scott (30 mins)

Friday Apr 6, 2012 #

6 AM

Road 1:05:00 [3] 8.86 mi (7:20 / mi)

Thursday Apr 5, 2012 #

6 AM

Trail 1:00:00 [3] 8.18 mi (7:20 / mi)

Very pretty morning. Felt ok. Right calf still tight.
7 PM

Pool 30:00 [3]

8 PM

Lifting 40:00 [3]

Wednesday Apr 4, 2012 #

7 AM

Trail 1:10:00 [3] 10.37 mi (6:45 / mi)

15:00 warmup, 3 x 3:00 on, 1:00 off, 3 x 7:00 on, 2:00 off, 3 x 2:00 on, 1:00 off, 15:00 cooldown... felt a lot better, actually felt goodish about half way through, right calf still tight.
6 PM

Trail 45:00 [3] 5.63 mi (8:00 / mi)

Group run... felt ok.

Tuesday Apr 3, 2012 #

6 AM

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

body felt a little better. still sore calfs.
7 PM

Pool 30:00 [3]

Monday Apr 2, 2012 #

5 PM

Road 1:35:00 [3] 14.07 mi (6:45 / mi)

15 warmup, 3 x 4:00 on, 1:00 off, 3 x 6:00 on, 2:00 off, 3 x 1:00 on, 1:00 off, 35 cooldown. Legs still shot from 5k on Friday. Felt a little better about mid-way through... but never good. Right calf really tight... extra long cooldown due to event at Fleet Feet/work

Sunday Apr 1, 2012 #

11 AM

Road 1:30:00 [3] 12.27 mi (7:20 / mi)
shoes: Asics DS Trainers

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