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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mklimek

In the 31 days ending Dec 31, 2012:

activity # timemileskm+ft
  Treadmill13 12:25:00 740.91 1192.38
  Road11 12:15:00 94.85 152.65
  Pool8 6:05:00 2.05 3.29
  Lifting3 1:10:00
  Trail1 1:05:00 8.67(7:30) 13.95(4:40)
  Circuit1 20:00
  Total35 33:20:00 846.48 1362.27

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Monday Dec 31, 2012 #

1 PM

Treadmill (elliptical) 1:00:00 [3]

Knee felt fine on the elliptical after all the drills. If anything my hip feels tight on the elliptical.

Saturday Dec 29, 2012 #

1 PM

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

Knee in a lot of pain by the end of run. First run outside and ran the day before. Becoming very frustrated with injury.

Friday Dec 28, 2012 #

6 AM

Treadmill 1:10:00 [3] 730.0 mi (6 / mi)
shoes: Aegis IX

Ran for 40:00, Elliptical for 30:00... knee started hurting around 35:00 in, not as bad though, feels like it needs to pop

Thursday Dec 27, 2012 #

1 PM

Treadmill 1:10:00 [3]

10:00 w/u, 40:00 tempo w/ 1:00 on every 5th minute, 5 x 1:00 on, 1:00 off, 10:00 cd

Wednesday Dec 26, 2012 #

6 AM

Treadmill 50:00 [3] 6.82 mi (7:20 / mi)
shoes: Aegis IX

Ran 30:00, elliptical 20:00, knee became painful around 25 minutes in and so I stopped running and got on the elliptical, knee pain immediately stopped on elliptical
6 PM

Treadmill 40:00 [3]

elliptical
7 PM

Lifting 20:00 [3]

Monday Dec 24, 2012 #

1 PM

Treadmill 1:10:00 [3]

10:00 wu, 2:30, 5:00, 7:30, 10:00, 7:30, 5:00, 2:30 w/ :90 recovery, 10:00 cd on elliptical... hard effort, started fading a little on last 5:00 and 2:30.. no knee pain though

Sunday Dec 23, 2012 #

1 PM

Treadmill 1:15:00 [3]

Elliptical

Saturday Dec 22, 2012 #

Treadmill 35:00 [3]
shoes: Aegis IX

after 10:00 pieces in the pool: 10:00 warmup, 5 x 2:00 on, 1:00 off @ 6:00 for first 4, 5:40 for last one, 10:00 cooldown... some pain in knee towards end, but feeling much better
6 PM

Pool 35:00 [3]

10:00 warmup, 2 x 10:00 on w/ 2:30 off

Friday Dec 21, 2012 #

6 AM

Treadmill 1:10:00 [3]

elliptical

Thursday Dec 20, 2012 #

8 AM

Pool 1:10:00 [3]

10:00 warmup, 5 x 5:00 on, 1:00 off, 2:00 on, 2:00 off, 10:00 cooldown... knee feeling better. Solid effort in the pool
1 PM

Pool 15:00 [3] 2.05 mi (7:20 / mi)
shoes: Aegis IX

Knee was pain free

Wednesday Dec 19, 2012 #

6 AM

Pool (Swim Laps) 45:00 [3]

Tuesday Dec 18, 2012 #

6 AM

Treadmill 30:00 [3] 4.09 mi (7:20 / mi)

Ran 15, then jumped on olyptical for 30 minutes, then back to the treadmill... knee becomes very sore after about 5:00 running, tried different ramp elevations, speeds and nothing helps... becomes more sore and starts having shotting pain... can run without changing form... but this is not a viable way to train. Have commited to cross training the rest of the week. Have an appointment with PT Thursday @1:00p.

Treadmill 30:00 [3]

7 PM

Treadmill 35:00 [3]

elliptical

Monday Dec 17, 2012 #

Pool (DWR) 1:10:00 [3]

10:00 wu, 2 x (10:00 on, 7:30 on, w/ 2:30 recovery), 3 x 1:00 on, 1:00 off, 10:00 cd... this still hurt my knee a little but, but it was worst in the middle of the workout and actually lessed some at the end
6 AM

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

Sunday Dec 16, 2012 #

4 PM

Lifting 30:00 [3]

Treadmill 1:00:00 [3]

Running for a little, but mostly on elliptical since knee became irritated after only 10:00 running.

Saturday Dec 15, 2012 #

9 AM

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

Snowy roads, knee a little sore by end of run.. probably from slipping at start of run. Wasn't warmed up yet and was able to catch myself but landed funny.

Friday Dec 14, 2012 #

6 AM

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

Thursday Dec 13, 2012 #

4 PM

Circuit 20:00 [3]

6 PM

Road 1:00:00 [3]
shoes: Aegis IX

Ran with Andrew & Scott. Fun night run then dinner.

Lifting 20:00 [3]

Wednesday Dec 12, 2012 #

6 PM

Road 1:05:00 [3] 8.86 mi (7:20 / mi)
shoes: Aegis IX

Missed group run due to accident early in run... did an hour on my own.

Tuesday Dec 11, 2012 #

6 PM

Treadmill 50:00 [3] 0.0 mi
shoes: Aegis IX

Olyptical

Monday Dec 10, 2012 #

6 AM

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

Sunday Dec 9, 2012 #

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

Ran with Scott. He is feeling much better after the flu yesterday.

Saturday Dec 8, 2012 #

10 AM

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

Legs still pretty tired. Getting better slowly though.

Thursday Dec 6, 2012 #

8 AM

Pool 45:00 [3]

Wednesday Dec 5, 2012 #

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

Run felt ok. Hamstrings EXTREMELY tight. Felt a little pull running down hill in left hamstring.
7 AM

Pool 40:00 [3]

Tuesday Dec 4, 2012 #

7 AM

Pool 45:00 [3]

Sunday Dec 2, 2012 #

Road 3:00:00 [3] 28.0 mi (6:26 / mi)
shoes: Aegis IX

Saturday Dec 1, 2012 #

3 PM

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

Ran with Scott around motel in Folsom. He kept me in check, kept it relaxed and conservative. Folsom HS is huge. Very relaxed. Felt good to shake out. Did 4 strides to kick out the 8 hour car ride.

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