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Training Log Archive: mklimek

In the 31 days ending Jul 31, 2014:

activity # timemileskm+ft
  Road24 22:43:00 183.88(7:25) 295.92(4:36)
  Trail9 9:40:00 76.73(7:34) 123.48(4:42)
  Pool9 5:10:00 38.03(8:09) 61.21(5:04)
  Lifting8 4:30:00
  Circuit7 3:00:00
  Track Workout1 1:15:00 10.71(7:00) 17.24(4:21)
  Total40 46:18:00 309.35 497.85

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Thursday Jul 31, 2014 #

6 AM

Road 1:40:00 [3] 16.0 mi (6:15 / mi)

5 min warm up, 13.5 miles @ 6:15 ave according to a map, 10 min cool-down; felt pretty good, tried to be a little more conservative in the start and probably was a little more than I needed to be. Was a nice solid run though.
11 AM

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

Wednesday Jul 30, 2014 #

6 AM

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

Lifting 40:00 [3]

6 PM

Road 30:00 [3] 3.91 mi (7:40 / mi)

Tuesday Jul 29, 2014 #

8 AM

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

did the workout as 1ks on the track this am.... wanted to start at 6 min pace but that wasn't going to happen... then jumped in with some gentlemen on the track for 4, 5 and 6... did the rest on my own... 3:33, 32, 30, 3:45 for 1300m (opps), 17, 20, 29, 29, 27, 28... so averaged about 5:35/mile or something ya?

Pool 30:00 [3] 3.6 mi (8:20 / mi)

Monday Jul 28, 2014 #

8 AM

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

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

Lifting 30:00 [3]

Circuit 20:00 [3]

Sunday Jul 27, 2014 #

8 AM

Trail 1:45:00 [3] 13.7 mi (7:40 / mi)

Saturday Jul 26, 2014 #

10 AM

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

15 min warm up, 30 mins tempo (just under 6:00/mile), 5 x 1 hard, 1 easy, 15 min cool down... legs were a little sluggish from doubling the day before but felt good once they warmed up, especially the one minute pieces at the end

Friday Jul 25, 2014 #

9 AM

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

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

Thursday Jul 24, 2014 #

7 AM

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

5 min warm-up, 70 mins at 6:10ish/mile, 5 min cool-down... felt good to just get in a groove and grind out a long workout

Wednesday Jul 23, 2014 #

6 AM

Road 1:15:00 [3] 9.78 mi (7:40 / mi)

ran second 30 mins with the MtView High School kids

Circuit 30:00 [3]

Lifting 30:00 [3]

6 PM

Trail 30:00 [3] 3.91 mi (7:40 / mi)

easy run with Mario

Tuesday Jul 22, 2014 #

9 AM

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

15 min warm-up, 10 x 3 min hard, 2 min easy, 15 min cool down. ... felt fine, no ankle pain, running hard didn't feel super smooth... but not bad

Pool 25:00 [3] 3.0 mi (8:20 / mi)

Monday Jul 21, 2014 #

6 AM

Road 1:15:00 [3] 9.0 mi (8:20 / mi)

Easy run...last 25 with the mt view he team. Everything felt fine

Circuit 30:00 [3]

Lifting 40:00 [3]

9 AM

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

Sunday Jul 20, 2014 #

8 AM

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

Saturday Jul 19, 2014 #

9 AM

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

Pain free run after two days off due to either posterior tibealis or planter fasciatis issues...s small amount of tightness in ankle still but very minor

Friday Jul 18, 2014 #

6 AM

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

10minute warm up,30 tempo, 10 x 1min hard,1min easy...felt really good to have a hard effort. No pain in pool in the ankle

Thursday Jul 17, 2014 #

6 AM

Trail 50:00 [3] 6.45 mi (7:45 / mi)

Attempted the work out but a tight ankle turned into sharp pain while trying to run up tempo on the trail.got about 20minutes into the workout and had to stop and walk and stretch...from then on could run intermittently but pain would get too severe and would have to stop again

Wednesday Jul 16, 2014 #

6 AM

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

Lifting 30:00 [3]

Circuit 20:00 [3]

6 PM

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

Tuesday Jul 15, 2014 #

6 AM

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

15 warm up,30tempo @ 5.52/mile, 5 x 1 min hard, 1 min easy... felt surprisingly good! Not super sharp,but fun to run hard and felt fairly comfortable
10 AM

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

Monday Jul 14, 2014 #

6 AM

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

Lifting 30:00 [3]

Circuit 20:00 [3]

6 PM

Road 30:00 [3] 4.2 mi (7:09 / mi)

Saturday Jul 12, 2014 #

8 AM

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

Friday Jul 11, 2014 #

6 AM

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

Thursday Jul 10, 2014 #

6 AM

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

6 PM

Road 38:00 [3] 5.07 mi (7:30 / mi)

Wednesday Jul 9, 2014 #

6 AM

Road 1:10:00 [3] 9.4 mi (7:27 / mi)

Lifting 40:00 [3]

6 PM

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

Circuit 30:00 [3]

Tuesday Jul 8, 2014 #

6 AM

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

Quads are very sore, just running easy

Monday Jul 7, 2014 #

6 AM

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

Hip flexors and glutes very sore and tight, especially right side
6 PM

Lifting 30:00 [3]

Circuit 30:00 [3]

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

Sunday Jul 6, 2014 #

10 AM

Trail 55:00 [3] 7.33 mi (7:30 / mi)

Saturday Jul 5, 2014 #

9 AM

Trail 40:00 [3] 5.33 mi (7:30 / mi)

Friday Jul 4, 2014 #

6 AM

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

Thursday Jul 3, 2014 #

8 AM

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

Wednesday Jul 2, 2014 #

8 AM

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

Tuesday Jul 1, 2014 #

Pool (Elliptical) 55:00 [3] 6.87 mi (8:00 / mi)

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