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Training Log Archive: mklimek

In the 30 days ending Sep 30, 2014:

activity

time

miles

+ft

Road

36:16:00

299.4

(7:16)

481.84

(4:31)

Trail

12:45:00

99.7

(7:40)

160.45

(4:46)

Lifting

5:20:00

Pool

4:00:00

29.0

(8:17)

46.67

(5:09)

Circuit

3:25:00

Track Workout

1:10:00

9.55

(7:20)

15.36

(4:33)

Treadmill

40:00

5.33

(7:30)

8.58

(4:40)

Total

63:36:00

442.98

712.91

3:15

0:00

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Tuesday Sep 30, 2014 #

8 AM

Road 1:45:00 [3] 16.0 mi (6:34 / mi)

15 warm up, 40 mins @ just under 6:00/mile average... a little slower to start and a little faster to finish... 4 min recovery jog, 5 x 5 min hard (5:35 average) w/ 2 min recovery btwn, 15 min cool down. Felt pretty good through out. Hip actually started to feel a little better today finally.

Monday Sep 29, 2014 #

8 AM

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

Lifting 40:00 [3]

Circuit 30:00 [3]

6 PM

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

Sunday Sep 28, 2014 #

Road 2:00:00 [3] 15.65 mi (7:40 / mi)

Saturday Sep 27, 2014 #

8 AM

Trail 1:10:00 [3] 9.13 mi (7:40 / mi)

Friday Sep 26, 2014 #

8 AM

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

15 min warm-up, 50 min tempo @ 5:55/mile, 5 min recovery, 5 x 1k @ 3:23, 26, 24, 26, 25 ( 3:24 ave = 5:28/mile average) w/ 2 min recovery, 10 min cool down

Pool (elliptical) 30:00 [3] 3.53 mi (8:30 / mi)

Thursday Sep 25, 2014 #

8 AM

Trail 1:15:00 [3] 10.34 mi (7:15 / mi)

Ran with Renee and co. at Shevlin park, they got a little excited by the end and were rolling under 7/mile... Fun run though

Road 40:00 [3] 5.22 mi (7:40 / mi)

Easy run

Wednesday Sep 24, 2014 #

8 AM

Trail 1:20:00 [3] 10.43 mi (7:40 / mi)

Easy run along rapids trail, hip was fairly tight by the end, but it's still feeling better daily

Lifting 40:00 [3]

Was able to do all my drills without too much pain

Circuit 25:00 [3]

Avoided some leg lifts, but that's all

6 PM

Road 45:00 [3] 5.87 mi (7:40 / mi)

Burke worked on my hip this afternoon, most comfortable run in a week probably

Tuesday Sep 23, 2014 #

8 AM

Road 1:30:00 [3] 12.86 mi (7:00 / mi)

It was pretty breezy out, but did the first 40 5:55 to 5:50, then hard on the 2 min, and right under 5:50 for the last 20 min. Felt mostly fine, had a few twinges, a little more pain with downhill or sharp turns... that's all though

Road 35:00 [3] 4.57 mi (7:40 / mi)

Monday Sep 22, 2014 #

8 AM

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

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

Sunday Sep 21, 2014 #

8 AM

Road 2:05:00 [3] 16.3 mi (7:40 / mi)

Saturday Sep 20, 2014 #

8 AM

Road 1:40:00 [3] 13.04 mi (7:40 / mi)

Friday Sep 19, 2014 #

8 AM

Road 1:40:00 [3] 13.95 mi (7:10 / mi)

Only did 43 min tempo, drove to track, only did 3 x mile in 5:43, 40, 39... shins felt good, hips still tight, had zero pop and was extremely frustrated and discouraged by the end... don't really know what's going on

Thursday Sep 18, 2014 #

8 AM

Pool (ellipical) 1:10:00 [3] 9.0 mi (7:47 / mi)

Pool (dwr) 30:00 [3] 3.53 mi (8:30 / mi)

Wednesday Sep 17, 2014 #

8 AM

Trail 1:30:00 [3] 11.25 mi (8:00 / mi)

One of the more difficult easy days I have ever had, my hips were so tight and painful and my shins weren't feeling awesome either, was dragging ass and had to stop several times to try and stretch. No very fun. Decided to get in the pool the rest of today and tomorrow to see if that helps the shins, lots of stretching and rollering.

Lifting 40:00 [3]

Circuit 30:00 [3]

Pool (bike) 30:00 [3] 3.53 mi (8:30 / mi)

Tuesday Sep 16, 2014 #

7 AM

Road 2:08:00 [3] 18.29 mi (7:00 / mi)

7 min warm up, 5.93 mi = 35:20 (5.57 ave), 5 min recovery, 35:01 (5.53 ave), 5 min recovery, 30 mins (6:00), 10 min cool down. Felt great after the first one, felt like I could still pull it off after the second, and then felt like I was really grinding it out after about ten or 15 minutes into the third and decided to cut it short to stay close to being on pace... it was pretty windy out and was a very good effort.

10 AM

Pool 25:00 [3] 2.94 mi (8:30 / mi)

Monday Sep 15, 2014 #

7 AM

Trail 1:20:00 [3] 10.91 mi (7:20 / mi)

shins are feeling a little funky, maybe just sore?... otherwise feeling great.

7 PM

Lifting 40:00 [3]

Was called into work at 9 this am and didn't get off until 6p, couldn't get to everything, so missed out on the circuit this day.... it was a long frustrating day in general

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

Sunday Sep 14, 2014 #

7 AM

Trail 1:30:00 [3] 11.74 mi (7:40 / mi)

Saturday Sep 13, 2014 #

7 AM

Road 1:42:00 [3] 14.5 mi (7:02 / mi)

15 warm-up, 40 @ ave 5:42, 5 min easy, 4 x mile on the track in 5:35, :32, :30, :25 w/ 3 min recovery, 15 cool down... I was home in the Rogue Valley so this may have helped with the times some, warm weather and a little lower altitude, I did my best to keep pushing on the tempo so try to get used to longer efforts, honestly the mile repeats felt a lot smoother and better than the tempo... but even the tempo started to feel better as I went. Was a little tight at the start and probably pushing too hard, once I relaxed a little and found a groove things felt better.

Friday Sep 12, 2014 #

8 AM

Road 1:30:00 [3] 11.74 mi (7:40 / mi)

Thursday Sep 11, 2014 #

8 AM

Road 1:15:00 [3] 9.78 mi (7:40 / mi)

Lifting 40:00 [3]

Circuit 30:00 [3]

6 PM

Road 40:00 [3] 5.22 mi (7:40 / mi)

Wednesday Sep 10, 2014 #

8 AM

Road 2:01:00 [3] 19.11 mi (6:20 / mi)

5 min warm-up, 18 miles at 6:05 to 6:10, 5 min cool-down... 2 feels, 1 bathroom stop...felt like a pretty good effort, nice to get that first one out of the way, not perfect... but a solid start. Would be helpful to have someone helping with water instead of stashing a bottle or hitting a drinking fountain on the fly

11 AM

Pool (dwr) 25:00 [3] 2.94 mi (8:30 / mi)

Tuesday Sep 9, 2014 #

8 AM

Road 1:30:00 [3] 11.74 mi (7:40 / mi)

Pool 30:00 [3] 3.53 mi (8:30 / mi)

Monday Sep 8, 2014 #

8 AM

Road 1:25:00 [3] 11.09 mi (7:40 / mi)

9 AM

Lifting 40:00 [3]

Circuit 30:00 [3]

6 PM

Trail 35:00 [3] 4.57 mi (7:39 / mi)

Sunday Sep 7, 2014 #

7 AM

Road 1:10:00 [3] 11.0 mi (6:22 / mi)

Saturday Sep 6, 2014 #

3 PM

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

easy shake out + strides

Friday Sep 5, 2014 #

7 AM

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

Lifting 40:00 [3]

Circuit 30:00 [3]

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

Thursday Sep 4, 2014 #

7 AM

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

15 warm-up, 7 x 1200m @ 4:05, :06, :04, :06, :06, :07, :06 = 4:05 ave/5:28 per mile., 15 min cool-down. Sore from getting a little too excited on my trail/mt run yesterday, not terrible sore though and the 1200s felt very controlled. All in all a solid morning.

7 PM

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

Wednesday Sep 3, 2014 #

9 AM

Trail 2:10:00 [3] 16.0 mi (8:07 / mi)

Needed a day off the same effing old runs and out of town, It was so nice that I didn't want to turn around ever and probably over extended myself a little bit, great view of the sisters, fresh air... it was wonderful, but a lot of either up or down hill... which I have been typically avoiding, some times you just gotta get out though

Tuesday Sep 2, 2014 #

7 AM

Road 1:20:00 [3] 10.43 mi (7:40 / mi)

Circuit 30:00 [3]

Lifting 40:00 [3]

6 PM

Road 35:00 [3] 4.57 mi (7:40 / mi)

Monday Sep 1, 2014 #

7 AM

Road 1:30:00 [3] 12.86 mi (7:00 / mi)

15 warm-up, 45 tempo @ just under 6:00/mile, 3:00 recovery, 5 x 3:00 on, 1:00 off, 15 cool-down... felt like a good effort, had done a longer long run the day before and may have been a little sluggish from that, but felt like I was moving ok

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