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Training Log Archive: mklimek

In the 31 days ending Jul 31, 2012:

activity	#	time	miles	km	+ft
Trail	11	20:54:00	144.21	232.08
Road	15	16:20:00	120.31	193.62
Pool	7	5:50:00
Lifting	3	1:30:00
Circuit	3	1:00:00
Total	35	45:34:00	264.52	425.7

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Tuesday Jul 31, 2012 #

Trail 1:15:00 [3] 10.23 mi (7:20 / mi)
shoes: Aegis VII

Fun run along the Deschutes from meadown camp with Scott, Calvin and Brandon. Felt great! Lots of 'skeeters though.

Lifting 30:00 [3]

Circuit 20:00 [3]

Monday Jul 30, 2012 #

Pool 50:00 [3]

Wasn't feeling sore or beat-up. But thought it wise to recover in the pool after a big weekend. Felt nice to stride out.

Sunday Jul 29, 2012 #

Trail 2:15:00 [3] 15.0 mi (9:00 / mi)
shoes: Aegis VII

Loop similar to yesterday, but started and finished a the falls and went up to Moon Mt from there. Amazing! Meadows and snow banks and a very good adventure. :) Was very sore/sluggish for the first climb (1,000 feet?)... but enjoyed the second half/climb (1.000 feet?) once i loosened up and got moving... that's what i get for rolling out of bed 10 minutes before i run.

Saturday Jul 28, 2012 #

Trail 2:25:00 [3] 16.0 mi (9:04 / mi)
shoes: Aegis VII

From Skyliner TH to Tumalo Falls TH to Farewell Bend Trail to Happy Valley trail back down N Fork to Tumalo Falls to Skyliner TH. Large climb for a few miles from Tumalo Falls (2,000 feet?) . Very pretty run though. Ran with Scott and took it easy and stopped to enjoy the views. :)

Friday Jul 27, 2012 #

Circuit 20:00 [3]

Lifting 30:00 [3]

6 AM

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

Stiff for first 20 minutes started feeling pretty good by last 20 minutes.

Thursday Jul 26, 2012 #

7 PM

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

Ran with Scott, he was really dragging ass... apparently a long day at work. Stopped a few times but a good way to slow it down and really recover. Trails were nice, temp was perfect, sun set was orange. Good run.

Wednesday Jul 25, 2012 #

6 AM

Pool 40:00 [3]

6 PM

Road 1:00:00 [3] 7.74 mi (7:45 / mi)
shoes: Aegis VII

Tuesday Jul 24, 2012 #

3 PM

Trail 1:10:00 [3] 10.0 mi (7:00 / mi)
shoes: Aegis VII

Ran trails around Tumalo Falls and then sat in the Creek. Legs were still a little sluggish, but it was very pretty out.

Monday Jul 23, 2012 #

Lifting 30:00 [3]

Circuit 20:00 [3]

6 AM

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

Sunday Jul 22, 2012 #

6 PM

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

Saturday Jul 21, 2012 #

6 AM

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

Friday Jul 20, 2012 #

6 AM

Trail 1:00:00 [3]
shoes: Aegis VII

Feeling much better. Still a moderately stiff/sore.

Thursday Jul 19, 2012 #

6 AM

Pool 40:00 [3]

Wednesday Jul 18, 2012 #

6 AM

Pool 40:00 [3]

Felt good in the pool.

6 PM

Road 40:00 [3] 5.16 mi (7:45 / mi)
shoes: Aegis VII

Very very sore. Could hardly run/walk down hill, ok on the flats/up hill. Very slow pace. Very stiff.

Tuesday Jul 17, 2012 #

6 AM

Pool (Swim) 1:00:00 [3]

Swim for an hour. Quads still very sore.

Monday Jul 16, 2012 #

6 AM

Pool 1:00:00 [3]

Slow start, but loosened up by the end of the session. Hard time sitting due to very sore quads.

Saturday Jul 14, 2012 #

7 AM

Trail 4:04:00 [3] 31.0 mi (7:52 / mi)
shoes: Aegis VII

SOB 50k. 4,200 feet of climbing. 3rd over all, 1st female. Broke Kami Semicks course record by 7 minutes. Felt strong the whole way, the several miles of down hill destroyed my quads though. Started to cramp just above my knees and took 2 salt tabs about 18 miles in and felt a lot better. Did quite a bit of hiking, especially on the second steep climb from mile 23 to 26. Moved from 6th to 3rd over all in the final four miles as a few guys tied up. Ate 5 gels and had a few slurps of gatorate at some of the later aid stations. Ran with a pack that held 2 liters of water and filled it once during the race. Dropped pack with 2 miles to go and ran it in hard. Felt strong the whole race.

Friday Jul 13, 2012 #

6 AM

Road 30:00 [3]
shoes: Aegis VII

Lethargic, stiff legs, stomach upset, stopped three times... going to be a good race tomorrow! Always race better after a cruddy run the day before... it's a good sign. :)

Thursday Jul 12, 2012 #

8 PM

Road 1:10:00 [3]
shoes: Adidas Aegis VI

Wednesday Jul 11, 2012 #

6 PM

Road 1:20:00 [3] 12.31 mi (6:30 / mi)
shoes: Adidas Aegis VI

10:00 warmup, 30 tempo. 5:00 strides, 35:00 easy... very hot out, but felt like a solid effort.

Tuesday Jul 10, 2012 #

6 PM

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

40:00 easy, 10 x :30 on, :30 off... hard but not all out, 10:00 cooldown

Monday Jul 9, 2012 #

6 PM

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

Sunday Jul 8, 2012 #

2 PM

Trail 1:35:00 [3] 12.95 mi (7:20 / mi)
shoes: Adidas Aegis VI

Trail 1:35:00 [3]

SOOO hot. had to turn around on my out and back early to get back to water and cool off.

Saturday Jul 7, 2012 #

7 PM

Trail 1:35:00 [3] 14.5 mi (6:33 / mi)
shoes: Adidas Aegis VI

10:00 warm-up, 10 x 5:00 on/2:00 recover, 12:00 cooldown... started conservative and got quicker, good workout. The best my legs have felt in a long time. Probably lower mileage and a week out of the weight room. Better sleep too. A really busy week and a tender shin kept me from running as much as I would have liked. But it may have been for the best after all.

Friday Jul 6, 2012 #

6 AM

Pool 1:00:00 [3]

7 PM

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

Thursday Jul 5, 2012 #

8 PM

Trail 1:00:00 [3] 8.37 mi (7:10 / mi)
shoes: Adidas Aegis VI

20 w/u, 20 tempo, 20 c/d... felt like a solid effort. Nothing special.

Tuesday Jul 3, 2012 #

6 AM

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

Monday Jul 2, 2012 #

7 AM

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

9 PM

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

Sunday Jul 1, 2012 #

11 AM

Trail 1:45:00 [3] 16.15 mi (6:30 / mi)
shoes: Adidas Aegis VI

12:00 warmup, 10 x 6:00 on with 2:00 off, 5 ending on hill, 12:00 cooldown... start around 6:10/mile and work down to sub-6:00/mile... felt controlled and strong. On asphalt, grass, bark-chip trail.

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