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Training Log Archive: mklimek

In the 30 days ending Jun 30, 2012:

activity # timemileskm+ft
  Road21 23:55:00 198.86(7:13) 320.04(4:29)
  Trail10 13:40:00 116.73(7:02) 187.85(4:22)
  Lifting9 4:40:00
  Pool7 4:00:00
  Circuit8 2:55:00
  Race1 1:24:00 16.0(5:15) 25.75(3:16)
  Total45 50:34:00 331.59 533.64

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Saturday Jun 30, 2012 #

8 AM

Pool 30:00 [3]

Lifting 30:00 [3]

5 PM

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

Friday Jun 29, 2012 #

4 PM

Trail 2:00:00 [3] 16.0 mi (7:30 / mi)
shoes: Adidas Aegis VI

Thursday Jun 28, 2012 #

6 AM

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

6 PM

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

Wednesday Jun 27, 2012 #

7 AM

Pool 1:00:00 [3]

Circuit 20:00 [3]

6 PM

Road 1:10:00 [3] 9.03 mi (7:45 / mi)
shoes: Adidas Aegis VI

Group run from shop.

Tuesday Jun 26, 2012 #

4 PM

Trail 1:40:00 [3] 15.38 mi (6:30 / mi)
shoes: Adidas Aegis VI

1:50 tempo gone wrong... stressed, tired, mentally not ready, called it at 1:27:00 and jogged home.

Monday Jun 25, 2012 #

6 AM

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

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

Lifting 30:00 [3]

Circuit 20:00 [3]

Saturday Jun 23, 2012 #

7 AM

Circuit 20:00 [3]

Lifting 30:00 [3]

10 AM

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

6 PM

Road 35:00 [3] 4.77 mi (7:20 / mi)
shoes: Adidas Aegis VI

Friday Jun 22, 2012 #

6 PM

Trail 1:10:00 [3] 10.37 mi (6:45 / mi)
shoes: Adidas Aegis VI

15:00 warmup, 10:00, 8:00, 10:00, 2:00 with 2:00 easy, 15:00 cool down... around 5:45 up to 6:00/mile during the on trails, over hills... Probably under 5:30 for the final 2:00 piece... solid effort in rain/wind. Felt pretty good and recovered. Legs don't feel like they have much of any turnover but am feeling strong.

Thursday Jun 21, 2012 #

6 AM

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

Wednesday Jun 20, 2012 #

6 AM

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

6 PM

Trail 50:00 [3] 6.45 mi (7:45 / mi)
shoes: Adidas Aegis VI

Tuesday Jun 19, 2012 #

3 PM

Trail 1:50:00 [3] 17.0 mi (6:28 / mi)
shoes: Adidas Aegis VI

ten minute warmup, one hour forty min hard with first hour on trail and last half hour on roads, over hills. Felt much better than last week's attempt at this workout, averaged about 6:10/mile or 6:15/mile throughout and felt like a solid but controlled effort. Much happier with this workout this time around.

Monday Jun 18, 2012 #

3 PM

Road 1:00:00 [3] 8.21 mi (7:18 / mi)
shoes: Adidas Aegis VI

4 PM

Lifting 40:00 [3]

Circuit 20:00 [3]

6 PM

Road 40:00 [3] 5.5 mi (7:16 / mi)
shoes: Adidas Aegis VI

Sunday Jun 17, 2012 #

Road 1:20:00 [3] 10.91 mi (7:20 / mi)
shoes: Adidas Aegis VI

Saturday Jun 16, 2012 #

Road 1:25:00 [3] 11.59 mi (7:20 / mi)

10 min, 10,8,6,4,2,1 w/ 2 recovery. Not super sharp, but a solid effort. Legs are starting to get back under me.

Friday Jun 15, 2012 #

3 PM

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

still sore.

Thursday Jun 14, 2012 #

Lifting 30:00 [3]

Circuit 20:00 [3]

6 AM

Pool 30:00 [3]

6 PM

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

very sore.

Wednesday Jun 13, 2012 #

7 PM

Road 1:50:00 [3] 16.3 mi (6:45 / mi)
shoes: Adidas Aegis VI

Sore, went out way to fast, ran too hard, did not run this workout correctly at all.

Tuesday Jun 12, 2012 #

3 PM

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

Monday Jun 11, 2012 #

6 AM

Lifting 30:00 [3]

Circuit 20:00 [3]

Pool 30:00 [3]

2 PM

Road 1:10:00 [3] 9.33 mi (7:30 / mi)
shoes: Adidas Aegis VI

Sunday Jun 10, 2012 #

Race (Dirty Half Marathon) 1:24:00 [3] 16.0 mi (5:15 / mi)
shoes: Adidas Aegis VI

Saturday Jun 9, 2012 #

3 PM

Trail 50:00 [3] 6.82 mi (7:20 / mi)
shoes: Adidas Aegis VI

Friday Jun 8, 2012 #

6 PM

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

Thursday Jun 7, 2012 #

7 AM

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

15 warmup, 10:00, 8:00, 6:00, 4:00, 2:00, 1:00 w/ 2:00 recovery between, 15:00 cooldown... Legs feeling sharper, starting to come around. A little sluggish at first, but came around by the end... i think the early morning workouts just make it hard to get going.

Wednesday Jun 6, 2012 #

6 AM

Pool 30:00 [3]

7 AM

Lifting 30:00 [3]

6 PM

Road 1:10:00 [3] 9.03 mi (7:45 / mi)
shoes: Adidas Aegis VI

7 PM

Circuit 30:00 [3]

Tuesday Jun 5, 2012 #

6 PM

Trail 1:30:00 [3] 13.33 mi (6:45 / mi)
shoes: Adidas Aegis VI

15 minute warmup, 3 x 6:00 on, 2:00 easy (uphill on trails), 30:00 tempo, 15:00 cooldown... good hilly run all on trails, chased scott around so it was nice to have that push and something to chase. Didn't feel 100% sharp but was a solid effort.

Monday Jun 4, 2012 #

7 AM

Pool 30:00 [3]

Lifting 30:00 [3]

2 PM

Road 1:05:00 [3] 9.0 mi (7:13 / mi)
shoes: Adidas Aegis VI

3 PM

Circuit 25:00 [3]

Sunday Jun 3, 2012 #

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

Saturday Jun 2, 2012 #

8 AM

Road 1:30:00 [3] 13.85 mi (6:30 / mi)
shoes: Adidas Aegis VI

15:00 warm up, 3 x 5k @ 18:20 (5:54/mile), 18:40 (6:00/mile), 18:30 (5:58/mile), 12:00 cooldown... spaced on the 3 x 1:00 on/1:00 off... dang it! Felt better, after a couple sessions in the pool than I had the rest of the week. Felt like a hard effort, but also controlled. Pleased with this workout, but would have liked to be more around 5:45/mile... getting closer though i guess.

Friday Jun 1, 2012 #

Lifting 30:00 [3]

Pool 30:00 [3]

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