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Training Log Archive: broncobilly

In the 30 days ending Sep 30, 2013:

activity # timemileskm+ft
  Running9 7:55:00 57.6(8:15) 92.7(5:07) 8521
  Cycling6 3:07:00 33.4(5:36) 53.75(3:29) 2000
  Strength2 40:00
  Total15 11:42:00 91.0 146.45 10521

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Tuesday Sep 10, 2013 #

Cycling (bike commute) 7:00 [3] 1.2 mi (5:50 / mi)

12 PM

Running (OM Loop) 38:00 [3] 5.1 mi (7:27 / mi) +200ft 7:11 / mi
shoes: Patagonia Everlong 12

Easy cruiser with 1 mile at sub 7

Monday Sep 9, 2013 #

Cycling (bike commute) 30:00 [3] 4.5 mi (6:40 / mi) +250ft 6:20 / mi

Note
(rest day)

Sunday Sep 8, 2013 #

8 AM

Running (Portland Riverwalk) 45:00 [3] 5.5 mi (8:11 / mi)
shoes: Patagonia Everlong 12

Easy cruiser on the river

Saturday Sep 7, 2013 #

8 AM

Running hills (Treadmill Hillclimb) 30:00 [3] 2.7 mi (11:07 / mi) +2000ft 6:32 / mi
shoes: Patagonia Everlong 12

5 min warm up, 20 min at 15% grade hiking/running transitions, 5 min at sub 7 pace.

Strength (Dumbbell Circuit + core) 20:00 [3]

Friday Sep 6, 2013 #

11 AM

Running hills (Awbrey Butte Loop) 59:00 [3] 7.1 mi (8:19 / mi) +1000ft 7:20 / mi
shoes: Patagonia Everlong 13

From house

Thursday Sep 5, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +250ft 5:41 / mi

12 PM

Running (Treadmill Hillclimb) 25:00 [3] 2.4 mi (10:25 / mi) +2000ft 5:49 / mi
shoes: Patagonia Everlong 13

20 min at 15% grade hiking/running transitions, 5 min at sub 7 pace

Strength (Dumbbell Circuit + core) 20:00 [3]

Wednesday Sep 4, 2013 #

Cycling (bike commute) 20:00 [3] 3.0 mi (6:40 / mi) +250ft 6:11 / mi

12 PM

Running (Southern Bridge Loop) 53:00 [3] 7.0 mi (7:34 / mi) +333ft 7:15 / mi
shoes: Patagonia Everlong 13

Cruiser Noon run

Tuesday Sep 3, 2013 #

Note
(rest day)

no running today, taper baby taper
6 AM

Cycling (29er MTB ride) 1:35:00 [3] 19.3 mi (4:55 / mi) +1000ft 4:42 / mi

Dawn patrol MTB ride with Fenty. Solid pace. Felt good to spin.

Monday Sep 2, 2013 #

6 AM

Running (Swede Ridge Loop) 1:45:00 [3] 12.8 mi (8:12 / mi) +1650ft 7:19 / mi
shoes: Patagonia Everlong 11

Dawn patrol with Pete and Rick. Up Tumalo Creek-S Fork-Swede...time to taper. Giddyup.

Sunday Sep 1, 2013 #

3 PM

Running (Awbrey Butte Loop) 1:05:00 [3] 8.0 mi (8:07 / mi) +888ft 7:21 / mi
shoes: Patagonia Everlong 11

Columbia-Drake Park-Awbrey Butte from house
5 PM

Cycling (Bike Commute) 20:00 [3] 3.0 mi (6:40 / mi) +250ft 6:11 / mi

9 PM

Running (Bens-Kents) 55:00 [3] 7.0 mi (7:51 / mi) +450ft 7:24 / mi
shoes: Patagonia Everlong 11

Night run with Biendip from Bien Manor. Cruiser.

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