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Training Log Archive: mklimek

In the 30 days ending Nov 30, 2012:

activity

time

miles

+ft

Road

35:27:00

298.12

(7:08)

479.78

(4:26)

Trail

8:15:00

66.0

(7:30)

106.22

(4:40)

Treadmill

1:20:00

11.85

(6:45)

19.07

(4:12)

Pool

45:00

Total

45:47:00

375.97

605.07

2:25

0:00

» now

Friday Nov 30, 2012 #

6 AM

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

Last run in Bend before the race. Took it easy. Felt pretty good. A little tired, but nothing major.

Thursday Nov 29, 2012 #

8 AM

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

15 warmup, 6 mile cut down from 6:15/mile to 6:05/mile, felt good, relaxed, comfortable. Ran with Natalie and we talked through most this workout. Feeling ready.

Wednesday Nov 28, 2012 #

6 PM

Road 45:00 [3] 5.81 mi (7:45 / mi)
shoes: Aegis IX

Easy group run.

Tuesday Nov 27, 2012 #

6 AM

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

Easy run. Felt good. Did 4 strides also.

Monday Nov 26, 2012 #

3 PM

Road 1:10:00 [3] 10.37 mi (6:45 / mi)
shoes: Aegis IX

10:00 warmup, 6 miles @ 6:00/mile, had to stop twice because stomach was messed up, didn't eat as clean as i should have. Legs a little stung. Not a very pleasent workout, but didn't feel too hard.

Sunday Nov 25, 2012 #

3 PM

Road 2:00:00 [3] 16.5 mi (7:16 / mi)
shoes: Aegis IX

Saturday Nov 24, 2012 #

9 AM

Road 1:00:00 [3] 8.89 mi (6:45 / mi)
shoes: Aegis IX

15:00 warmup, 6miles at 6:05/mile, 10:00 cooldown... legs a little tired. didn't feel super sharp but didn't have to dig.

Friday Nov 23, 2012 #

9 AM

Road 55:00 [3] 7.33 mi (7:30 / mi)
shoes: Aegis IX

3 PM

Road 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Aegis IX

+ 4 strides

Thursday Nov 22, 2012 #

9 AM

Road 1:05:00 [3] 10.0 mi (6:30 / mi)
shoes: Aegis IX

10:00 warmup, 8 miles (45:44 = ave 5:43/mile), 10:00 cooldown... felt good the whole time.

C • Wicked fast! You are going... 1

Wednesday Nov 21, 2012 #

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

Legs felt great. Nice run with Natalie & Ryan.

Tuesday Nov 20, 2012 #

6 AM

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

legs felt a little funky. A little stung from treadmill workout.

7 PM

Road 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Aegis IX

w/ 4 x strides.

Monday Nov 19, 2012 #

3 PM

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

10:00 w/u, 4 x 2mi @ 6:07, 6:03, 6:00, 5:55, 10:00 c/d. felt strong. Did the workout on the treadmill due to 40 mph winds.

Saturday Nov 17, 2012 #

11 AM

Trail 1:45:00 [3] 14.0 mi (7:30 / mi)
shoes: Aegis IX

Friday Nov 16, 2012 #

6 AM

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

Thursday Nov 15, 2012 #

8 AM

Road 2:10:00 [3] 19.26 mi (6:45 / mi)
shoes: Aegis VIII

Wednesday Nov 14, 2012 #

6 AM

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

Felt good after a recovery day. Nice run with Natalie and Stephany.

6 PM

Road 45:00 [3] 5.63 mi (8:00 / mi)
shoes: Aegis VIII

Tuesday Nov 13, 2012 #

7 AM

Pool 45:00 [3]

joints (knees, back, hips) a little sore. so got in the pool

6 PM

Road 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Aegis VIII

Easy day for the body to recover.

Monday Nov 12, 2012 #

3 PM

Road 2:00:00 [3] 17.78 mi (6:45 / mi)
shoes: Aegis VIII

Tempo Route: http://www.mapmyrun.com/routes/view/153582763

15:00 w/u, 4.5 mile tempo @ 26:39/6:00mile, 2 x 6:00 faster than tempo. 4.5 mile tempo @ 26:31/5:58mile, 2 x 6:00 faster than tempo. 10:00 cooldown.

Felt really good. A little stiff for first interval, but once got rolling felt very good.

Sunday Nov 11, 2012 #

1 PM

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

Saturday Nov 10, 2012 #

12 PM

Road 1:25:00 [3] 11.5 mi (7:23 / mi)
shoes: Aegis VIII

5 PM

Road 30:00 [3] 4.0 mi (7:30 / mi)
shoes: Aegis VIII

Friday Nov 9, 2012 #

6 AM

Road 1:12:00 [3] 9.6 mi (7:30 / mi)
shoes: Aegis VIII

Thursday Nov 8, 2012 #

8 AM

Road 2:25:00 [3] 22.0 mi (6:35 / mi)
shoes: Aegis VIII

15:00 warmup, 18 mile tempo (14 @ 6:20/mile, 2 miles @ 6:15/mile, 2 miles @ sub 6:15/mile), 15:00 cooldown... Did the first 16 miles with Natalie, Renee joined for 13 to 18 and cooldown... worked out perfectly. Natalie is so so so good about running true to pace, not getting pulled out to fast or suckered into running beyond yourself early... thus paying for it later. She can just get into a groove and cruise with control and consistently like no one. You could not find a better running buddy for a long tempo. Renee came in at the end, and this was obviously a pretty casual pace for a runner of her caliber, but she was able to push me to run faster at the end, and forced me to get a real cooldown in.

This was a really wonderful workout. Feel very controlled all the way through. Def a confidence builder.

Wednesday Nov 7, 2012 #

6 AM

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

6 PM

Road 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Aegis VIII

Tuesday Nov 6, 2012 #

6 PM

Trail 1:30:00 [3] 12.0 mi (7:30 / mi)
shoes: Aegis VIII

Monday Nov 5, 2012 #

4 PM

Road 2:05:00 [3] 18.52 mi (6:45 / mi)
shoes: Aegis VIII

1 mile warmup, 12.5 miles @ average of 6:05 to 6:10 ish, 5:00 recovery jog, 2x mile on the track @ 5:55, 15 min cooldown home...did not feel nearly as good as last week, but still a solid workout, right from the start felt a little sluggish, feeling pretty worked by the last mile though... long workout!

Sunday Nov 4, 2012 #

1 PM

Road 2:00:00 [3] 16.0 mi (7:30 / mi)
shoes: Aegis VIII

Saturday Nov 3, 2012 #

4 PM

Road 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Aegis VIII

Friday Nov 2, 2012 #

6 PM

Road 2:00:00 [3] 17.78 mi (6:45 / mi)
shoes: Aegis VIII

10:00, 12.5 miles at 6:10ish, 5:00 recovery, 2 x 6:00 on, 2:00 off... 10:00 cooldown.

Felt really controlled and strong, it was dark by the 6:00 pieces that I ended up doing at the park... lights went off with about :30 seconds left in the second 6:00 piece... so my workout was over. It was a little bit frustrating that the lights went off in the middle of my workout, but nothing I can do. Great workout otherwise.

Thursday Nov 1, 2012 #

6 AM

Road 40:00 [3] 5.33 mi (7:30 / mi)
shoes: Aegis VIII

6 PM

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

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