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Training Log Archive: mklimek

In the 31 days ending Jan 31, 2014:

activity # timemileskm+ft
  Road15 19:47:00 167.3(7:06) 269.24(4:25)
  Treadmill14 11:05:00 93.77(7:06) 150.91(4:24)
  Trail5 6:25:00 52.5(7:20) 84.49(4:33)
  Lifting8 5:25:00
  Circuit8 3:40:00
  Pool5 3:30:00 25.88(8:07) 41.65(5:02)
  Total39 49:52:00 339.45 546.29

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Wednesday Jan 29, 2014 #

Lifting 30:00 [3]

8 AM

Circuit 20:00 [3]

Did circuit and lifting minus anything that would be hard on my knee (squats, etc.)

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

Tried repositioning myself and several different machines, but no matter what my knee was killing me even just walking around. cross training was not working.

Tuesday Jan 28, 2014 #

6 AM

Treadmill (workout) 1:20:00 [3] 11.43 mi (7:00 / mi)

10 min warm up, 35 mins @ ave 6:00/mile, 3 x 6:00 on (5:45/mile) w/ 2:00 easy, 10 cool down... knee didn't feel good on the hard miles, so cut it at 3 instead of 4. My cold was still kicking my ass and I was sweating and breathing way too hard for what I was running. Had to stop once during the tempo for about a minute or two due to stomach issues/being sick. Not enjoyable.

Monday Jan 27, 2014 #

8 AM

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

Circuit 30:00 [3]

Lifting 40:00 [3]

Sunday Jan 26, 2014 #

3 PM

Pool (elliptical) 1:00:00 [3] 7.5 mi (8:00 / mi)

Pool 20:00 [3] 2.35 mi (8:30 / mi)

Saturday Jan 25, 2014 #

9 AM

Road 1:20:00 [3] 12.31 mi (6:30 / mi)

Hill circuit in Phoenix. Big hills. Only did 66 for 10.5 miles due to having a cold/gut kind feeling off/head cold and also a sore knee for the last two day. Averaged 6:17/mile so felt really good about that with how much climbing there was and how long/steep the hills were. Knee had little to no pain during workout, got a little tight on the cool down... so kept it to 7 mins for both the warm up and the cool down.

Friday Jan 24, 2014 #

11 AM

Pool 50:00 [3] 6.25 mi (8:00 / mi)

knee randomly starter hurting on Weds night, but felt find for Weds am run, so decided to rest it and get in the pool today. Think this is due to fall earlier in the week.

Thursday Jan 23, 2014 #

10 AM

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

It was icy out again... so stuck on the damn treadmill again. 15 min warmup, 3 x 3:00 with 2:00 recover (5:45 to 5:30/mile = 5:40/mile), 20 min tempo (5:55 to 5:40/mile = 5:50/mile), 3:00 on with 1:00 recover (5:40 to 5:20/mile = 5:30 average) 10 min recovery... knee has been sore last night and today where i fell on it, will get in pool tomorrow and roll guad/hammy/ice a ton. Work out felt good and controlled again. :)
6 PM

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

Wednesday Jan 22, 2014 #

7 AM

Road (+ strides and drills) 1:10:00 [3] 9.55 mi (7:20 / mi)

Circuit 35:00 [3]

Lifting 45:00 [3]

6 PM

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

Tuesday Jan 21, 2014 #

6 AM

Treadmill 1:20:00 [3] 11.85 mi (6:45 / mi)

10 min warm up, 30 min tempo (6:15 down to 5:50 = ave 6:00/mile), 3 minute jog recovery, 4 x 5 min on (5:50 down to 5:25 = ave 5:40/mile) with 2 min easy btw, 10 min cool down... felt strong and in control the whole time, it was nice. Was a little nervous about the right hip after I feel on Monday and almost canned the workout because the hip was sore, but it actually felt better running hard than easy.

Monday Jan 20, 2014 #

8 AM

Road (+ strides and drills) 1:17:00 [3] 10.5 mi (7:20 / mi)

Fell on my right hip about 5 minutes from home, must have got tired and didn't lift up my feet... hip was definitely, bruised, sore, but ok.

Lifting 45:00 [3]

Circuit 30:00 [3]

6 PM

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

Sunday Jan 19, 2014 #

3 PM

Trail 1:45:00 [3] 14.32 mi (7:20 / mi)

Saturday Jan 18, 2014 #

7 AM

Road 1:35:00 [3] 14.07 mi (6:45 / mi)

ten minute warm up, 11.5 miles/75 minutes of up hill hard, down hill relaxed and in between cruising (ave 6:30).... foot feeling better after a day off. i hate hills but it was a good effort.

Thursday Jan 16, 2014 #

10 AM

Road 1:15:00 [3] 11.11 mi (6:45 / mi)

10 min warmup w/ strides
5 x 2 min on w/ 1 min off;
10 min at tempo pace w/ 2 min recovery;
5 x 3 min w/ 1 min recovery;
15 cd

Tempo was probably closer to 5:45/miles, measured the last two 3 min pieces to get an idea of the pace, according to a conversion from map quest was around 5:30/mile on the 3:00 and 2:00 pieces. So nice to be able to do this workout in the light and sunshine. Perfect.

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

Wednesday Jan 15, 2014 #

7 AM

Road 1:15:00 [3] 10.23 mi (7:20 / mi)

Lifting 40:00 [3]

Circuit 25:00 [3]

6 PM

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

Tuesday Jan 14, 2014 #

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

10 min tempo, 20 min tempo @ 6:00/mile down to 5:50/mile, 3 min off, 5 x 4:00 min on (btw 5:55 down to 5:40/mile on each interval) w/ 2:00 jog, 15 min cooldown
3 PM

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

Monday Jan 13, 2014 #

7 AM

Trail (+ strides and drills) 1:15:00 [3] 10.23 mi (7:20 / mi)

Lifting 40:00 [3]

Circuit 25:00 [3]

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

Sunday Jan 12, 2014 #

12 PM

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

Saturday Jan 11, 2014 #

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

Worst workout ever.... when i left the house it was sunny and windy, within ten minutes it is a full blown blizzard with huge flakes and 40 mph wind, then gusts on top of that, by about 50 minutes into the hill section it had been half an hour of not being able to look up or see, my legs were frozen and the snow was so thick I felt like I couldn't breathe.... it was stupid. Had to pull the workout, as I felt like I just had to get straight home or become hypothermic... it was scary and not good at all. Glad it is over.

Friday Jan 10, 2014 #

10 AM

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

Thursday Jan 9, 2014 #

10 AM

Treadmill 1:15:00 [3] 10.98 mi (6:50 / mi)

Did the workout on the treadmill today since outdoors is a solid sheet of ice following some rain yesterday. Also, accidentally swapped the workouts this week and so I did Tuesdays workout today... opps.... 20 tempo @ >6:00/mile, 2:00 recover, 4 x 4:00 min on @ ave 5:45 down to 5:30 at the end of each piece w/ 2:00 recovery... felt pretty good, wish it was outside though. :/

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

Wednesday Jan 8, 2014 #

7 AM

Road (+ strides/leg swings) 1:20:00 [3] 10.91 mi (7:20 / mi)

9 AM

Lifting 40:00 [3]

Circuit 25:00 [3]

6 PM

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

Tuesday Jan 7, 2014 #

6 AM

Road 1:20:00 [3] 11.71 mi (6:50 / mi)

Monday Jan 6, 2014 #

7 AM

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

A little sore, but a lot better than yesterday's long run. hah!
9 AM

Circuit (land) 30:00 [3]

Lifting 45:00 [3]

7 PM

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

Sunday Jan 5, 2014 #

8 AM

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

Saturday Jan 4, 2014 #

10 AM

Road 1:20:00 [3] 12.0 mi (6:40 / mi)

5:30, 11:20 (5:50), 17:07 (5:47), 22:50 (5:43), 28:35 (5:45), 34:13 (5:38),

40:08 (5:55), 46:10 (6:02) Ave of 5:46/mile

Friday Jan 3, 2014 #

7 AM

Road 55:00 [3] 7.5 mi (7:20 / mi)

Thursday Jan 2, 2014 #

7 AM

Road 1:10:00 [3] 10.0 mi (7:00 / mi)

10 min warmup, 5 x 1:00 on, 1:00 easy, 2 min recover, 10 min tempo, 2 min recover, 5 x 2:00 on, 1:00 easy, 20 min cool down... feeling very sore for the last few days... maybe from lifting? Actually felt better running than anything
6 PM

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

easy shake out on the treadmill

Wednesday Jan 1, 2014 #

2 PM

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

Felt good to get out in the sun and run on the trails... def a little sore though.

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