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Training Log Archive: mklimek

In the 31 days ending Mar 31, 2012:

activity # timemileskm+ft
  Road19 21:15:00 174.23(7:19) 280.39(4:33)
  Trail5 6:05:00 49.55(7:22) 79.74(4:35)
  Track Workout4 4:50:00 42.22(6:52) 67.95(4:16)
  Pool5 4:35:00
  Lifting7 4:30:00
  Treadmill4 4:10:00 34.71(7:12) 55.87(4:28)
  Race2 2:00:00 18.0(6:40) 28.97(4:09)
  Total46 47:25:00 318.71 512.91

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Saturday Mar 31, 2012 #

3 PM

Road 1:00:00 [3] 8.18 mi (7:20 / mi)
shoes: Asics DS Trainers

Friday Mar 30, 2012 #

Race (Willamette 5k) 1:00:00 [3] 8.0 mi (7:30 / mi)

17:10... rainy, got stuck between two packs, ran it on my own, lost focus... not a good race.

Thursday Mar 29, 2012 #

6 AM

Pool 1:00:00 [3]

Wednesday Mar 28, 2012 #

6 AM

Pool 1:10:00 [3]

20 warmup, :90 on, 6 x 4:00 on, 1:00 off, :90 on, 20 cooldown
6 PM

Pool 45:00 [3]

Tuesday Mar 27, 2012 #

6 PM

Road 45:00 [3] 6.75 mi (6:40 / mi)
shoes: Aegis V

Monday Mar 26, 2012 #

6 PM

Pool 1:00:00 [3]

7 PM

Lifting 40:00 [3]

Sunday Mar 25, 2012 #

10 AM

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

Saturday Mar 24, 2012 #

9 AM

Track Workout 1:10:00 [3] 10.0 mi (7:00 / mi)
shoes: Aegis V

12 warm up, 500m @ 1:35, 1k @ 3:18, 3:20, 3:20, 3:27, 500m @ 1:39, 15+mph winds...got worse as the workout went. Legs were a little toasted from too much running the past few days. Pull it back next week, get in the pool plenty and let it roll a Willamette.

Friday Mar 23, 2012 #

6 AM

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

Thursday Mar 22, 2012 #

6 AM

Treadmill 1:10:00 [3] 9.65 mi (7:15 / mi)
shoes: Aegis IV

12:00 warmup, 2 x 800m @ 5:20/mile, 2 x 800m @ 5:15/mile, 2 x 800m @ 5:10/mile, 800 @ 5:20/mile, 20:00 cooldown
4 PM

Road 45:00 [3] 5.5 mi (8:11 / mi)
shoes: Aegis IV

Wednesday Mar 21, 2012 #

6 AM

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

run in snow with Natty
6 PM

Treadmill 40:00 [3] 5.45 mi (7:20 / mi)
shoes: Aegis IV

7 PM

Lifting 40:00 [3]

Tuesday Mar 20, 2012 #

6 AM

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

10:00 warm-up, 8.27 miles in 51:30 = 6:13/mile average. Layer of snow saturated with rain on the ground and dumping snow then rain and hard wind... strong effort, happy with the time with the conditions.

Monday Mar 19, 2012 #

Lifting 40:00 [3]

6 AM

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

7 PM

Pool 40:00 [3]

Sunday Mar 18, 2012 #

11 AM

Road 1:35:00 [3] 13.0 mi (7:18 / mi)
shoes: Aegis IV

Saturday Mar 17, 2012 #

Track Workout 1:10:00 [3] 10.0 mi (7:00 / mi)
shoes: Aegis IV

70 mins 3 x 2k at 650 and 654 and 700 and 2 x 800 at 240 245... failed workout after very stressful night with a failed drive home and then drive over hood in the am, standing in the rain at scott's meet and then missing dinner for the workout... again, didn't work.

Friday Mar 16, 2012 #

6 AM

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

Thursday Mar 15, 2012 #

6 AM

Track Workout 1:10:00 [3] 10.37 mi (6:45 / mi)
shoes: Aegis IV

70 mins with 8 x 600m 200m at 2:06, 38, 159, 37,159 ,36, 200 ,36,157 ,36, 159,37, 200 ,37 ... Super windy and dark and rainy and 530 am on the track.. Just didnt work

Wednesday Mar 14, 2012 #

6 AM

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

6 PM

Road 45:00 [3] 5.29 mi (8:30 / mi)
shoes: Aegis IV

7 PM

Lifting 40:00 [3]

Tuesday Mar 13, 2012 #

6 AM

Road 1:30:00 [3] 13.33 mi (6:45 / mi)
shoes: Aegis IV

90 mins with 10 miles at 6:15 mile

Monday Mar 12, 2012 #

6 AM

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

6 PM

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

7 PM

Lifting 40:00 [3]

Sunday Mar 11, 2012 #

1 PM

Road 1:45:00 [3] 14.32 mi (7:20 / mi)
shoes: Aegis IV

Saturday Mar 10, 2012 #

Track Workout 1:20:00 [3] 11.85 mi (6:45 / mi)
shoes: Aegis IV

12:00 warm-up, 11 x 600m w/ 400 m recovery, (1:58, :56, :56, :59, :57, :56, :57, 2:00, 1:53, 1:58, 1:59), 20:00 cool-down... windy, probably 15 mph wind (?) on the Linfield track... felt pretty good otherwise. Fun to do some speed work. Averaged 1:57 ~ 1:18 400 m ~ 5:13 mile ~ 16:15 5k

Friday Mar 9, 2012 #

5 AM

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

Thursday Mar 8, 2012 #

Road 1:20:00 [3] 11.43 mi (7:00 / mi)
shoes: Aegis IV

10 wamup, 35 tempo at (6:08/mile), 3 min jog, 5 x 1:00 on 1:00 off, felt very controlled and strong. Nice warm sunny morning. Good workout.

Wednesday Mar 7, 2012 #

6 AM

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

6 PM

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

7 PM

Lifting 40:00 [3]

Tuesday Mar 6, 2012 #

6 AM

Treadmill 1:20:00 [3] 11.43 mi (7:00 / mi)
shoes: Aegis IV

15:00 warmup, 5 x mile (5:40, 5:40, 5:30, 5:30, 5:30) w/ 3:00 recovery = ~17:14/5k, 15:00 cooldown... didn't feel very sharp, kept it in control... stomach was a little upset, not a real impressive workout by any means... but a solid effort.

Monday Mar 5, 2012 #

6 AM

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

6 PM

Road 45:00 [3] 6.14 mi (7:20 / mi)
shoes: Aegis IV

7 PM

Lifting 30:00 [3]

Sunday Mar 4, 2012 #

8 AM

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

Saturday Mar 3, 2012 #

9 AM

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

Friday Mar 2, 2012 #

7 PM

Race (Ice Breaker 10k) 1:00:00 [3] 10.0 mi (6:00 / mi)
shoes: Aegis IV

34:54 for 10k

Thursday Mar 1, 2012 #

6 AM

Treadmill 1:00:00 [3] 8.18 mi (7:20 / mi)
shoes: Aegis IV

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