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Training Log Archive: mklimek

In the 31 days ending Mar 31, 2014:

activity # timemileskm+ft
  Road16 20:40:00 178.27(6:57) 286.89(4:19)
  Trail10 13:05:00 104.0(7:33) 167.38(4:41)
  Treadmill4 3:45:00 31.08(7:14) 50.02(4:30)
  Lifting6 3:45:00
  Pool6 3:35:00 26.53(8:06) 42.69(5:02)
  Circuit6 2:35:00
  Race1 1:16:48 13.1(5:52) 21.08(3:39)
  Total35 48:41:48 352.98 568.07

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Monday Mar 31, 2014 #

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

Sunday Mar 30, 2014 #

Trail 40:00 [3] 5.0 mi (8:00 / mi)

Pool 40:00 [3] 5.0 mi (8:00 / mi)

Saturday Mar 29, 2014 #

Road 2:30:00 [3] 24.0 mi (6:15 / mi)

5 min warmup, 20 miles @ 6:10/mile... first 12 outside but so windy (20 to 30 mph) jumped in my car drove the 7 to 8 minutes to the gym and did the other 8 on the treadmill, 10 mins easy, 10 mins "hard," 6:15 down to 5:50/mile, 5 min cooldown

Friday Mar 28, 2014 #

8 AM

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

Thursday Mar 27, 2014 #

9 AM

Trail 1:55:00 [3] 15.33 mi (7:30 / mi)

Wednesday Mar 26, 2014 #

7 AM

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

Lifting 40:00 [3]

Circuit 30:00 [3]

6 PM

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

shake out

Tuesday Mar 25, 2014 #

6 AM

Treadmill 1:30:00 [3] 13.33 mi (6:45 / mi)

ten min warm up, 30 tempo at 6:00/mile, 2 min recovery, 10 min at 5:50/mile, 3 x 6:00 @ 5:45/mile, last 6 min piece at 5:35/mile, all w/ 2 min recovery, 12 min cool down... felt good, too early to run outside in the dark so ended up doing the workout on the treadmill @ 5:45a
6 PM

Road 30:00 [3] 3.87 mi (7:45 / mi)

shake out

Monday Mar 24, 2014 #

7 AM

Road 1:00:00 [3] 8.09 mi (7:25 / mi)

Lifting 40:00 [3]

Circuit 30:00 [3]

6 PM

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

Sunday Mar 23, 2014 #

2 PM

Trail 1:30:00 [3] 12.0 mi (7:30 / mi)

Saturday Mar 22, 2014 #

11 AM

Trail 1:10:00 [3] 9.03 mi (7:45 / mi)

Friday Mar 21, 2014 #

8 AM

Road 1:50:00 [3] 16.92 mi (6:30 / mi)

1 mile warm up, 16 mile tempo @ ave 6:50/mile, 1 mile cool down... Felt good, stong, steady, legs felt a little wobbly towards the second half though, cardio wise it felt good though

Thursday Mar 20, 2014 #

9 AM

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

Pretty day at Meadow Camp Trail
6 PM

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

Wednesday Mar 19, 2014 #

7 AM

Trail 1:10:00 [3] 9.33 mi (7:30 / mi)

Lifting 30:00 [3]

Circuit 25:00 [3]

11 AM

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

Monday Mar 17, 2014 #

6 AM

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

Sunday Mar 16, 2014 #

7 AM

Race (NYC Half) 1:16:48 [3] 13.1 mi (5:52 / mi)

Saturday Mar 15, 2014 #

10 AM

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

Friday Mar 14, 2014 #

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

Thursday Mar 13, 2014 #

8 AM

Road 1:05:00 [3] 9.63 mi (6:45 / mi)

Warm-up run and strides for 15 min THEN: 10 min tempo run w/ 2 min recovery followed by 3 x 6 min hard (<10K race pace for right now & try to cut them down as you progress), w/ 3 min

Wednesday Mar 12, 2014 #

9 AM

Trail 1:10:00 [3] 9.44 mi (7:25 / mi)

Tuesday Mar 11, 2014 #

10 AM

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

15 warm up, 30 tempo (6:05/mile), 2 min recover, 5 x 5 on w/ 1 recover, 10 cool down, windy again, and rolling hills, effort felt good and stride is feeling better, little to no knee pain :)

Monday Mar 10, 2014 #

7 AM

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

Lifting 40:00 [3]

Circuit 20:00 [3]

Sunday Mar 9, 2014 #

11 AM

Road 1:40:00 [3] 13.33 mi (7:30 / mi)

Saturday Mar 8, 2014 #

10 AM

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

7 min warm up, 55 min tempo @ ave of 6:07 min/mile, 2 recovery, 3 x 2 min hard, 1 min easy, 7 min cooldown... it was slight downhill, with wind for first half and slight up hill, against wind second half (about 15 mph wind)... BUT felt the most comfortable, natural running hard has felt yet, so this is encouraging.

Friday Mar 7, 2014 #

7 AM

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

knee a little sore, but not bad, it was a really pretty day out and very thankful to be able to enjoy it with a run

Thursday Mar 6, 2014 #

7 AM

Pool (elliptical) 1:10:00 [3] 8.75 mi (8:00 / mi)

decided to cross train one day this week, just to try to keep the knee happy

Lifting 35:00 [3]

Circuit 20:00 [3]

Wednesday Mar 5, 2014 #

7 AM

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

10 min warmup, 20 min tempo (just under 6:00 min/mile), 2 recovery, 5 x 5 on (5:45 min/mile) w/ 2 min recovery, 10 cool down (15 mph wind)... left knee sore, but not too bad, right hip/hammy/calf a little tight.

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

shake out

Tuesday Mar 4, 2014 #

6 AM

Lifting 40:00 [3]

Circuit 30:00 [3]

6 PM

Road 1:10:00 [3] 9.03 mi (7:45 / mi)

ran first 45 with scott easy and then tacked on another 25 quicker, knee a little sore by the end, nothing terrible though

Monday Mar 3, 2014 #

7 AM

Road 1:30:00 [3] 13.85 mi (6:30 / mi)

Warm-up for 10 min, 30 min tempo run w/ 2 min recovery, tried to ease into it because I was still very sore from the race and we also had 20 mph winds with 40 mph gusts, followed by 4 x 6 min hard w/ 2 min recovery, cool down 12 mins... knee felt good, wind and run was a little tuff though

Pool (DWR) 25:00 [3] 2.78 mi (9:00 / mi)

25 mins in pool to shake out

Sunday Mar 2, 2014 #

9 AM

Road 1:30:00 [3] 11.87 mi (7:35 / mi)

grinder of a run, but not too much pain in the knee, mostly sore from racing

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