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Training Log Archive: mklimek

In the 30 days ending Jun 30, 2013:

activity # timemileskm+ft
  Road18 17:50:00 146.97(7:17) 236.53(4:31)
  Trail8 9:25:00 76.47(7:23) 123.07(4:35)
  Race2 2:50:00 26.89(6:19) 43.28(3:56)
  Track Workout2 2:15:00 18.83(7:10) 30.3(4:27)
  Pool3 2:10:00
  Circuit4 1:30:00
  Lifting2 1:20:00
  Total33 37:20:00 269.16 433.18

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Sunday Jun 30, 2013 #

8 AM

Trail 1:00:00 [3] 8.0 mi (7:30 / mi)

Saturday Jun 29, 2013 #

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

Thursday Jun 27, 2013 #

Pool (DWR) 45:00 [3]

Wednesday Jun 26, 2013 #

6 PM

Road 40:00 [3] 4.44 mi (9:01 / mi)

Tuesday Jun 25, 2013 #

6 PM

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

Monday Jun 24, 2013 #

7 AM

Pool (DWR) 40:00 [3]

Easy DWR, stride out and try to get loosened up.

Saturday Jun 22, 2013 #

4 AM

Race (Half Championships) 1:50:00 [3] 18.0 mi (6:07 / mi)

Decided not to go with lead pack from the start, everyone was either on the lead pack or way back, so there were only a few woman around me. Raced those women throughout, only a few came back.


Location Race Time Time of Day Pace Between Overall Place Division Place Sex Place Age Graded Place Passed / By

Time 1:14:48.5 7:38:29 5:46.5 157/193 18/46 19/55 97/193 0/0

11.9M 1:07:52.7 7:31:33 5:33.5 157/193 18/46 19/55 91/193 0/0

10M 57:19.1 7:20:59 5:45.4 157/193 18/46 19/55 100/193 3/0

10K 35:31.4 6:59:11 5:47.7 160/193 20/46 22/55 103/193 1/1

5K 17:31.4 6:41:11 5:38.3 160/193 20/46 22/55 80/193 4/6

ChipStart 0:00.6 6:23:41 65/193 19/46 20/55 20/193

GunStart 00:00 6:23:40
C • Woo hoo! Smoking fast, Mar... 2

Friday Jun 21, 2013 #

11 AM

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

easy run around the course and the lake walk... leg swings and 5 strides back at the motel after.

Thursday Jun 20, 2013 #

4 AM

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

last easy run at home.

Wednesday Jun 19, 2013 #

8 AM

Road 1:25:00 [3] 12.14 mi (7:00 / mi)

5 x 1 on/1 off, 6 x 5:00 @ 5:40, 5:35, 5:39, 5:36, 5:40, 5:32/mile pace w/ 2:00 recovery, 1 min FAO... felt good, working but controlled, not will to go anywhere near the well this close to race day.

Tuesday Jun 18, 2013 #

6 AM

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

Monday Jun 17, 2013 #

6 AM

Trail 1:00:00 [3] 8.0 mi (7:30 / mi)

10 AM

Road 1:25:00 [3] 12.59 mi (6:45 / mi)

8 x 6:00 @ 5:30 to 5:40/mile + warmup and cooldown/ w 2:00 recovery. Working hard, but keeping it in check.

Sunday Jun 16, 2013 #

8 AM

Road 1:25:00 [3] 12.59 mi (6:45 / mi)

10:00 warmup, 8 x 6:00 on (5:30 to 5:45/mile for most of the on intervals... may have slowed a little on the last two to closer to 5:50/mile) /2:00 easy btw, 10:00 cooldown... tried to be conservative on the first two or three and then got after it a little on the middle section, lost focus a little bit on the last two, but maintained a good effort. Wanted to keep the pace true to goal pace and had to work for it a little. It's ok though.

Saturday Jun 15, 2013 #

8 AM

Road 1:30:00 [3] 12.0 mi (7:30 / mi)

Easy day with Scott

Friday Jun 14, 2013 #

6 AM

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

Feeling really good, rolling

Circuit (Peaking circuit) 20:00 [3]

Thursday Jun 13, 2013 #

8 AM

Track Workout 1:05:00 [3] 9.5 mi (6:51 / mi)

10:00 warmup, 3:23 = 5:26/mile for 1k, 653,656,655,655 = ave 5:33/mile for 2ks, 71 = 4:45/mile for the 400m, 10:00 cooldown, Times were a little slower than last time, because I was missing Scott.... and my spikes. Did the workout solo and was happy with how consistent it felt... didn't have to strain too hard and got through it in my flats... happy with the finall 400m, felt goot do spring hard. :)

Wednesday Jun 12, 2013 #

7 AM

Pool (DWR) 45:00 [3]

6 PM

Trail 1:10:00 [3] 9.33 mi (7:30 / mi)

Tuesday Jun 11, 2013 #

6 AM

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

5 PM

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

Circuit (Peaking Circuit) 20:00 [3]

Monday Jun 10, 2013 #

6 AM

Road 1:15:00 [3] 10.71 mi (7:00 / mi)

10 min warm-up, hard 3 x 1 min/1 min (used these as strides to get going) started off this workout feeling very tight and sore, go right into 20 min tempo (during the tempo covered a mapped mile section around 5:40), recover for 2 min; 3 x 3 min hard (around 5:30-5:40 for these pieces) w/ 2 min recovery, and finish w/ 3 x 1 min/1min...15 min cool down... felt much better after the tempo, the tempo did a good job of allowing me to stride out and get moving again.

Sunday Jun 9, 2013 #

7 AM

Trail 1:40:00 [3] 14.29 mi (7:00 / mi)

Ran with Greg on Glen's Grade and out part of seven hills... very pretty run... out hard with Greg (sub 7:00) came back easy and Greg caught us... I didn't need to get too sore though. :)

Saturday Jun 8, 2013 #

9 AM

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

Scott and I ran Rotary/Well/Campus... little Tour De McMinnville... Good that I ran with Scott because he made me behave, even though I was feeling pretty good for 12 hours post 10k

Friday Jun 7, 2013 #

Race (PTF 10k) 1:00:00 [3] 8.89 mi (6:45 / mi)

15:00 warm up, 34:20 for 10k, 15:00 cooldown... see splits below:
first 200m 40.01,
2.01.42/ 81.41,
3.21.75/ 80.33,
4.41.91/80.16,
6.03.15/81.24,
7.24.92/81.77,
8.46.98/82.06,
(3k: 10.10.14/83.16),
11:31.96/81.82,
12.55.67/83.71,
14.19.84/84.17,
15.43.76/83.92,
(5k: 17.07.10/83.34),
18.29.19/82.09,
19.53.35/84.16,
21.16.17/82.82,
22.40.36/84.19,
24.04.7/83.71,
25.27/83.73,
26.51.68/83.88,
28.16.00/84.32,
29.40/84.12,
80.00,
76.00,
(10k=34.22)

Thursday Jun 6, 2013 #

9 AM

Road 50:00 [3] 6.67 mi (7:30 / mi)

Feeling ok... a little sluggish, but I have some time for it to come around, did 4 x strides also

Wednesday Jun 5, 2013 #

6 AM

Trail 1:00:00 [3] 8.0 mi (7:30 / mi)

Lifting 40:00 [3]

Circuit (pool) 30:00 [3]

5 PM

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

Tuesday Jun 4, 2013 #

6 AM

Road 1:15:00 [3] 10.71 mi (7:00 / mi)

10 min warm-up, hard 3 x 1 min w/ 1:00 min off (used these as strides and went at about 80%), took 2 min off, 5 x 4 min (5:30-5:45/mile effort), 2min between each, finish with 3 x 1 min (hard),... 20 min cooldown... had a massage randomly yesterday and was feeling very heavy legged and a strange twinge in my one calf... don't know about this whole massage thing. Probably won't try that out again before the half. Felt a little better towards the end of the workout when my legs started to loosen up.
6 PM

Road 20:00 [3] 2.67 mi (7:30 / mi)

Shake out

Monday Jun 3, 2013 #

6 AM

Trail 1:00:00 [3] 8.0 mi (7:30 / mi)

Easy run.

Lifting 40:00 [3]

Circuit (Land) 20:00 [3]

Sunday Jun 2, 2013 #

3 PM

Trail 1:35:00 [3] 12.67 mi (7:30 / mi)

Ran with Scott on the river trail from meadow park. Nice and easy, really pleasent run.

Saturday Jun 1, 2013 #

8 AM

Track Workout 1:10:00 [3] 9.33 mi (7:30 / mi)

10 min warm up, 3.19 (5:20/mile) for 1k, 4 x 2k @ 6.52 (5:31/mile), 6.53 (5:32/mile), 6.54 (5:33/mile), 6.49 (5:29/mile), 400 @ .71... scott paced me through the last 1k of the 2ks, kept me honest... ran in trainers for the 1k and first 2 x 2ks, did the last 2 x 2k in spikes and the 400m to get used to that again.... felt really good, better as we went, 10 min cool down

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