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Training Log Archive: mklimek

In the 30 days ending Jun 30, 2014:

activity # timemileskm+ft
  Road12 16:08:00 134.14(7:13) 215.87(4:29)
  Trail7 8:13:00 65.67(7:30) 105.68(4:40)
  Pool7 4:55:00 36.88(8:00) 59.34(4:58)
  Track Workout2 2:55:00 25.92(6:45) 41.72(4:12)
  Race1 2:35:40 26.2(5:56) 42.17(3:42)
  Treadmill1 1:15:00 10.71(7:00) 17.24(4:21)
  Lifting2 1:00:00
  Circuit2 35:00
  Total31 37:36:40 299.51 482.02

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Monday Jun 30, 2014 #

8 AM

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

Friday Jun 27, 2014 #

8 AM

Pool 40:00 [3] 5.0 mi (8:00 / mi)

Thursday Jun 26, 2014 #

Pool (Elliptical) 40:00 [3] 5.0 mi (8:00 / mi)

Wednesday Jun 25, 2014 #

8 AM

Pool 30:00 [3] 3.75 mi (8:00 / mi)

Pool 20:00 [3] 2.5 mi (8:00 / mi)

Tuesday Jun 24, 2014 #

8 AM

Pool (Elliptical) 30:00 [3] 3.75 mi (8:00 / mi)

Pool (Treadmill) 20:00 [3] 2.5 mi (8:00 / mi)

Saturday Jun 21, 2014 #

8 AM

Race 2:35:40 [3] 26.2 mi (5:56 / mi)

Friday Jun 20, 2014 #

8 AM

Road 40:00 [3] 5.5 mi (7:16 / mi)

Didn't feel that sharp... That's normal though... + strides /drills

Thursday Jun 19, 2014 #

6 PM

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

Shake out from motel after flight... Plus drills, no strides because still tight

Wednesday Jun 18, 2014 #

Road 1:05:00 [3] 9.63 mi (6:45 / mi)

10 warm up, 6 miles at ave 5:52, 15 cool down... Not super comfortable, but again that's normal

Tuesday Jun 17, 2014 #

Road 1:15:00 [3] 10.0 mi (7:30 / mi)

Nice easy run

Monday Jun 16, 2014 #

Road 1:05:00 [3] 8.67 mi (7:30 / mi)

A little sore, very manageable though

Sunday Jun 15, 2014 #

9 AM

Road 1:15:00 [3] 11.5 mi (6:31 / mi)

5 min warmup, a little over nine miles at 6:00/mile, 20 min cool down, 4 x strides, route was rolling hills and a bit windy, and effort felt about right, controlled and comfortably hard

Saturday Jun 14, 2014 #

11 AM

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

Easy trail run around Cultus lake, very pretty and relaxing.

Friday Jun 13, 2014 #

9 AM

Trail 1:25:00 [3] 11.33 mi (7:30 / mi)

Thursday Jun 12, 2014 #

9 AM

Road 1:10:00 [3] 10.77 mi (6:30 / mi)

15 warm up, 6 x 1200m (4:02, :03, :02, :04, :02, :01) = 5:25/mile, some wind on the track, felt controlled and fast, 10 min cool down, 10 min shake out in the pool

Wednesday Jun 11, 2014 #

8 AM

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

Tuesday Jun 10, 2014 #

9 AM

Road 1:15:00 [3] 10.0 mi (7:30 / mi)

Monday Jun 9, 2014 #

8 AM

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

15 warm up, 4 x 10 mins at 5:52/mile ave w/ 2 min recover, 15 cool down... legs a little tired from workout sat and a late long run on Sunday

Sunday Jun 8, 2014 #

4 PM

Road 2:18:00 [3] 18.4 mi (7:30 / mi)

Saturday Jun 7, 2014 #

8 AM

Road 1:45:00 [3] 15.0 mi (7:00 / mi)

15 warmup, 30 tempo (6:00/mi), 20 tempo (5:50/mi), 10 hard (5:45/mi) w/ 2 min easy btw, legs feeling a little sluggish, but strong effort, 20 cooldown
C • Hey, is it true that Summit... 1

Friday Jun 6, 2014 #

7 AM

Trail 1:15:00 [3] 10.0 mi (7:30 / mi)

right calf a little tight at start, loosened up by end

Thursday Jun 5, 2014 #

9 AM

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

10 min warm up, 8 x 1200m @ 4:09 :07 :07 :06 :06 :07 :07 :05 (5:30/mile) right calf was a little tight and was feeling fairly fatigued/sluggish but started feeling better after the first few, pretty controlled workout despite not feeling super sharp
12 PM

Pool 30:00 [3] 3.75 mi (8:00 / mi)

Wednesday Jun 4, 2014 #

7 AM

Lifting 30:00 [3]

Circuit 20:00 [3]

9 AM

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

6 PM

Trail 30:00 [3] 4.0 mi (7:30 / mi)

Tuesday Jun 3, 2014 #

9 AM

Track Workout 1:30:00 [3] 13.33 mi (6:45 / mi)

10 min warm up, 5 x 2k @ 6: 52 56 59 56 58 ( ave 5:35/mile), 2 x 1200m @ 4:10, 4:10 w/ 2 min recovery (ave 5:35/mile) w/ 3 min recovery, 20 min cool down... felt awesome! strong and fast... almost a little guilty for not doing another 2k or two
6 PM

Trail 38:00 [3] 5.0 mi (7:36 / mi)

Monday Jun 2, 2014 #

8 AM

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

Lifting (minus deep knee bends) 30:00 [3]

Circuit 15:00 [3]

6 PM

Pool (Elliptical) 40:00 [3] 5.0 mi (8:00 / mi)

Sunday Jun 1, 2014 #

9 AM

Road 2:10:00 [3] 17.33 mi (7:30 / mi)

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