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Training Log Archive: broncobilly

In the 30 days ending Nov 30, 2013:

activity # timemileskm+ft
  Running23 25:27:40 200.3(7:38) 322.35(4:44) 22214
  Cycling10 9:38:00 107.3(5:23) 172.68(3:21) 9135
  Strength4 2:28:00 7.5 12.07 900
  Total33 37:33:40 315.1 507.1 32249

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Saturday Nov 30, 2013 #

Cycling (Night MTB ride) 1:17:00 [3] 17.4 mi (4:26 / mi) +935ft 4:13 / mi

Running (Easy Road Run) 15:00 [3] 1.7 mi (8:49 / mi)

run to pick up car

Friday Nov 29, 2013 #

Running hills (4601-Mrazek Loop) 1:30:00 [3] 10.4 mi (8:39 / mi) +1617ft 7:33 / mi
shoes: Patagonia Everlong 4

Cruiser up to towers and bushwhack to Mrazek and down and fireroad cut over back

Thursday Nov 28, 2013 #

Running (I Like Pie Run) 38:18 [3] 6.2 mi (6:11 / mi) +351ft 5:52 / mi
shoes: Patagonia Everlong 4

10K at I like pie...good tempo workout

Wednesday Nov 27, 2013 #

Running hills (Awbrey Butte Loop) 57:00 [3] 7.5 mi (7:36 / mi) +900ft 6:49 / mi
shoes: Patagonia Everlong 4

Standard Loop. PR on Archie Briggs split = 7:54

Cycling (Bike Commute - week total) 45:00 [3] 7.5 mi (6:00 / mi) +750ft 5:29 / mi

Tuesday Nov 26, 2013 #

Running (Treadmill - Gym) 30:00 [3] 4.6 mi (6:31 / mi)
shoes: Patagonia Everlong 12

Speed work

Strength (Circuit + Core) 30:00 [3]

Monday Nov 25, 2013 #

Strength hills (Awbrey Butte Loop) 58:00 [3] 7.5 mi (7:44 / mi) +900ft 6:57 / mi
shoes: Patagonia Everlong 14

Sunday Nov 24, 2013 #

Running (COCC Track) 53:00 [3] 7.8 mi (6:48 / mi) +390ft 6:29 / mi
shoes: Patagonia Everlong 4

Speed work ladder: 800-1000-1 mi - 1000 - 800

Saturday Nov 23, 2013 #

Cycling (MTB night ride) 1:30:00 [3] 16.8 mi (5:21 / mi) +1200ft 5:01 / mi

Friday Nov 22, 2013 #

Running (4601 - Mrazek) 1:28:00 [3] 11.5 mi (7:39 / mi) +1400ft 6:52 / mi

Running (Easy Kid Run) 45:00 [3] 4.0 mi (11:15 / mi) +200ft 10:45 / mi

Cruiser with kids at Shevlin

Thursday Nov 21, 2013 #

Running (Awbrey Butte Loop) 1:08:00 [3] 9.7 mi (7:01 / mi) +1060ft 6:21 / mi
shoes: Patagonia Everlong 14

Cycling (Bike Commute - week total) 1:00:00 [3] 10.0 mi (6:00 / mi) +1000ft 5:29 / mi

Wednesday Nov 20, 2013 #

Running (Southern Bridge Loop) 53:00 [3] 7.5 mi (7:04 / mi) +333ft 6:47 / mi

Zone noon run

Tuesday Nov 19, 2013 #

5 PM

Running tempo (TPG) 46:00 [3] 7.2 mi (6:23 / mi)
shoes: Patagonia Everlong 14

warm up and cooldown. Workout: 4 laps in old mill at tempo pace, 5.6 miles in 33:18. Felt solid. Was only person to do 4 laps. Was close to the lead pack that did 3 laps.

Monday Nov 18, 2013 #

5 PM

Running (Move It Mondays Demo) 37:00 [3] 4.3 mi (8:36 / mi) +350ft 7:59 / mi
shoes: Patagonia Everlong 14

Everlong demo with Move It Monday group. EASY pace

Sunday Nov 17, 2013 #

4 PM

Running (Shevlin-Mrazek Loop) 1:47:00 [3] 14.6 mi (7:20 / mi) +1800ft 6:34 / mi
shoes: Patagonia Everlong 14

Shevlin, then found new trail on rim above Tumalo Creek trail, followed to almost green shed and back down road and back Mrazek, ran last half hard.

Saturday Nov 16, 2013 #

8 PM

Cycling (29er MTB ride) 1:42:00 [3] 19.3 mi (5:17 / mi) +1875ft 4:50 / mi

Summit of overturn and awbrey butte...night ride.

Friday Nov 15, 2013 #

10 AM

Running hills (Awbrey Short Loop) 30:00 [3] 4.0 mi (7:30 / mi) +680ft 6:28 / mi
shoes: Patagonia Everlong 14

crunched for time

Thursday Nov 14, 2013 #

12 PM

Running tempo (Awbrey-Green Gate Loop) 1:07:00 [3] 9.5 mi (7:03 / mi) +1000ft 6:25 / mi
shoes: Patagonia Everlong 14

one mile warmup then 10k tempo with 950 feet of climbing in 42:15 (8:15 split up Archie Briggs trail at 4.5 mile mark). Felt pretty good. Cold front moving in.

Wednesday Nov 13, 2013 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

12 PM

Running (S Bridge-Green Gate) 1:10:00 [3] 9.6 mi (7:17 / mi) +650ft 6:51 / mi
shoes: Patagonia Everlong 14

Gorgeous day. Cruiser lunch run with Zone crew. John and a new guy and I hit green gate for extra.

Tuesday Nov 12, 2013 #

Cycling (bike Commute) 30:00 [3] 5.0 mi (6:00 / mi) +500ft 5:29 / mi

12 PM

Running intervals (OM-Drake Park Loop) 35:00 [3] 5.2 mi (6:44 / mi) +250ft 6:26 / mi
shoes: Patagonia Everlong 14

12 min warm up then 3 min at 5k pace, 1 min easy x 5. Legs felt pretty good. Nice day, shirtless!!
1 PM

Strength (Circuit + Core) 30:00 [3]

Kettle bells circuit + pushups + pullups + ball core work + ab ripper

Monday Nov 11, 2013 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

12 PM

Running hills (Awbrey Loop) 1:00:00 [3] 7.8 mi (7:42 / mi) +1100ft 6:47 / mi
shoes: Patagonia Everlong 14

Run up and over easy day, threw in 20 sec pick up every mile to flush out the legs.

Sunday Nov 10, 2013 #

4 PM

Running hills (Awbrey Loop) 59:00 [3] 7.8 mi (7:34 / mi) +1000ft 6:45 / mi
shoes: Patagonia Everlong 14

From house, did 10 x 1min on 1 min off at 5K effort.

Saturday Nov 9, 2013 #

9 PM

Cycling (29er MTB ride) 1:54:00 [3] 21.3 mi (5:21 / mi) +1875ft 4:56 / mi

Night Townie ride on the mountain bike...3 Butte Summit Loop: Awbrey-Pilot-Overturf

Friday Nov 8, 2013 #

9 AM

Running long (Smith Rock Loop) 2:35:00 [3] 16.3 mi (9:31 / mi) +4500ft 7:32 / mi
shoes: Patagonia Everlong 14

Solid Smith outing with Yassine and Bandit. Burma-Gray Butte Trail-N Side Summit-S Road-Cougar Cyn-Sherwood Cyn-Misery Ridge. Solid, legs little tired from marathon last weekend, but overall okay.

Thursday Nov 7, 2013 #

Cycling (bike Commute) 30:00 [3] 5.0 mi (6:00 / mi) +500ft 5:29 / mi

4 PM

Running intervals (Drake Park) 40:00 [3] 5.0 mi (8:00 / mi) +150ft 7:47 / mi
shoes: Patagonia Everlong 14

XC intervals in Drake Park during CORK Youth Practice

Wednesday Nov 6, 2013 #

12 PM

Running (Southern Bridge Loop) 53:00 [3] 7.4 mi (7:10 / mi) +333ft 6:52 / mi
shoes: Patagonia Everlong 14

Footzone noon run. Mellow pace

Tuesday Nov 5, 2013 #

Strength (Dumbbell Circuit + Core) 30:00 [3]

dumbbell circuit + ab ripper x
12 PM

Running (OM Loop) 30:00 [3] 4.5 mi (6:40 / mi) +150ft 6:28 / mi
shoes: Patagonia Everlong 14

Easy lunch run

Saturday Nov 2, 2013 #

8 AM

Running race (Silver Falls Marathon) 3:21:22 [3] 26.2 mi (7:41 / mi) +4000ft 6:43 / mi
shoes: Patagonia Everlong 14

Muddy race. went out hard but conservative in 5th place. was in 5th with 2 miles to go and moved into 2nd by finish. Cool race.

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