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Training Log Archive: mklimek

In the 31 days ending Oct 31, 2014:

activity # timemileskm+ft
  Road32 43:35:00 355.93(7:21) 572.82(4:34)
  Trail3 3:25:00 26.74(7:40) 43.04(4:46)
  Pool6 2:20:00 17.31(8:05) 27.86(5:01)
  Lifting3 2:00:00
  Circuit3 1:30:00
  Treadmill1 45:00 6.0(7:30) 9.66(4:40)
  Total35 53:35:00 405.99 653.38

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Friday Oct 31, 2014 #

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

Shake out on the treadmill when we made it into NYC

Thursday Oct 30, 2014 #

9 AM

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

10 warmup, 6.5 miles @ 5:50 to 5:55/mile on rolling hills, 10 cooldown... felt good and controlled

Wednesday Oct 29, 2014 #

9 AM

Road 1:05:00 [3] 8.67 mi (7:30 / mi)

Tuesday Oct 28, 2014 #

9 AM

Road 1:05:00 [3] 8.67 mi (7:30 / mi)

Monday Oct 27, 2014 #

9 AM

Road 1:15:00 [3] 11.54 mi (6:30 / mi)

10 min warmup, 11 miles @ 6:03/mile, 10 min cooldown... felt good and controlled

Sunday Oct 26, 2014 #

1 PM

Road 1:40:00 [3] 13.04 mi (7:40 / mi)

Saturday Oct 25, 2014 #

10 AM

Road 1:20:00 [3] 10.43 mi (7:40 / mi)

Friday Oct 24, 2014 #

9 AM

Road 1:15:00 [3] 11.25 mi (6:40 / mi)

15 warm-up, 6 x 1200m (4:07, :05, :03, :07, :08, :00 = :05 ave/5:27 mile), 20 cool-down... Felt great, controlled, fun to have things start coming around... Started shooting for 4:11, but that wasn't working... So tried to have #4 & #5 controlled, then just had fun on the last one

Thursday Oct 23, 2014 #

9 AM

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

Wednesday Oct 22, 2014 #

9 AM

Road 1:30:00 [3] 11.74 mi (7:40 / mi)

Tuesday Oct 21, 2014 #

9 AM

Road 1:25:00 [3] 13.08 mi (6:30 / mi)

15 warm-up, 5 x 10 min on (5:40/mile average) 2 min recovery, 15 cool-down.... Felt like a good workout, nothing too crazy

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

Monday Oct 20, 2014 #

9 AM

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

6 PM

Road 25:00 [3] 3.33 mi (7:30 / mi)

Sunday Oct 19, 2014 #

9 AM

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

Saturday Oct 18, 2014 #

1 PM

Trail 1:10:00 [3] 9.13 mi (7:40 / mi)

Friday Oct 17, 2014 #

1 PM

Road 2:55:00 [3] 19.0 mi (9:13 / mi)

Five min warm-up, 18+ @ 6:07 average, slower to start and faster at the end, practice with power-gel and water. One of the most comfortable times I have done this workout, careful to be controlled through most of the workout and then had a little fun at the end, but careful not to go into the well. Went well, obviously not as fast as it could have been, but very solid effort.

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

shake out in pool

Thursday Oct 16, 2014 #

6 AM

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

11 AM

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

Wednesday Oct 15, 2014 #

7 AM

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

Lifting 40:00 [3]

Circuit 30:00 [3]

Road 40:00 [3] 5.22 mi (7:40 / mi)

Tuesday Oct 14, 2014 #

8 AM

Road 1:45:00 [3] 15.56 mi (6:45 / mi)

10 min warm-up, 50 min tempo @ 5:55/mile, 3 min easy, 5 x 5 min @ 5:45/mile w/ 2 mins easy btw.... the miles were not a lot faster than the tempo, but was happy with the tempo, happy to just run the workout and get a hard, honest effort and just look at the splits later.

Pool 25:00 [3] 2.94 mi (8:30 / mi)

shake out in the pool

Monday Oct 13, 2014 #

7 AM

Road 1:20:00 [3] 10.43 mi (7:40 / mi)

Lifting 40:00 [3]

Circuit 30:00 [3]

6 PM

Road 40:00 [3] 5.22 mi (7:40 / mi)

Sunday Oct 12, 2014 #

8 AM

Road 2:00:00 [3] 16.0 mi (7:30 / mi)

Saturday Oct 11, 2014 #

8 AM

Road 1:25:00 [3] 12.5 mi (6:48 / mi)

15 warm up, 20 min, 10 min, 3 x 7 min, w/ 2-3 min recovery, felt strong through out, little hip pain. Started to slow down a little on last 7 min piece, still strong, just not a ton of pop, 10 cool down w/ 15 min stride out in pool

Pool 15:00 [3] 1.88 mi (8:00 / mi)

Friday Oct 10, 2014 #

8 AM

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

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

Pain free, felt great

Thursday Oct 9, 2014 #

8 AM

Road 1:25:00 [3] 11.33 mi (7:30 / mi)

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

Hip a little tight, but felt pretty good in general

Wednesday Oct 8, 2014 #

8 AM

Road 1:45:00 [3] 15.56 mi (6:45 / mi)

Workout went well today after feeling super crappy Mon and Tuesday. Did just under 8.5 miles in 50 mins (about 5:55 to 6:00/mile), then 4 x 5:00 at 5:40ish down to 5:35 on the last one...doesn't sound good, but it was a pretty hilly route and very windy for the tempo and the repeats were uphill and in the wind for the first half.... was the best i have felt in a work out in probably a month... So that was good.

Stride out in pool, stretch in sauna

Pool 25:00 [3] 3.12 mi (8:00 / mi)

Tuesday Oct 7, 2014 #

8 AM

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

Road 35:00 [3] 4.67 mi (7:30 / mi)

Hip felt terrible the last two days

Monday Oct 6, 2014 #

8 AM

Pool 35:00 [3] 4.67 mi (7:30 / mi)

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

Sunday Oct 5, 2014 #

8 AM

Road 1:45:00 [3] 16.0 mi (6:34 / mi)

Saturday Oct 4, 2014 #

10 AM

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

Friday Oct 3, 2014 #

6 AM

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

Thursday Oct 2, 2014 #

8 AM

Road 1:30:00 [3] 14.0 mi (6:26 / mi)

15 warm up, 40 mins @ just under 5:55/mile, 3 min easy, 6 x 2 min hard (did this on the road, rather than the track... likely around 5:30 to 5:35/mile for the 2 min hard, maybe a little faster at times), 1 min easy, 10 min cooldown... hip feeling lots better, a little tight at the end, but all in all felt pretty good.

Wednesday Oct 1, 2014 #

9 AM

Trail 1:00:00 [3] 7.83 mi (7:40 / mi)

Took a diver on this run, bumped my right knee and skidded along on my left hip/side... which is the one that has been bothering me. I do not think any damage was done though. Everything feels fine, some scrapes and bruises but that's all.

Lifting 40:00 [3]

Circuit 30:00 [3]

7 PM

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

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