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Training Log Archive: broncobilly

In the 31 days ending Dec 31, 2013:

activity # timemileskm+ft
  Running25 25:29:53 194.8(7:51) 313.5(4:53) 24152
  Cycling6 4:15:00 42.5(6:00) 68.4(3:44) 4250
  Strength3 1:25:00
  Total29 31:09:53 237.3 381.89 28402

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Tuesday Dec 31, 2013 #

Running intervals (Treadmill - Gym) 40:00 [3] 6.4 mi (6:15 / mi)
shoes: Patagonia Everlong 9

7 min warm up, then 5 x 5min @(paces=6:15, 6:00, 5:49, 5:39, 5:27) w/ 1 min easy in between each @7:30 pace, one last 1 x 1 min @ 5:27, then 3 min cooldown

Strength (BB Power Pack + Core) 25:00 [3]

15 min circuit + 10 min core

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

Monday Dec 30, 2013 #

2 PM

Running hills (Awbrey Butte Double) 1:05:00 [3] 7.9 mi (8:14 / mi) +1457ft 7:00 / mi
shoes: Patagonia Everlong 9

Cruiser pace out and back over the top to bottom of Archie Briggs and back.

Sunday Dec 29, 2013 #

4 PM

Running hills (Awbrey 8 Ball) 1:09:00 [3] 9.3 mi (7:25 / mi) +1300ft 6:33 / mi
shoes: Patagonia Everlong 8

Threw in 6 x 1 min hard, 2.4 mile at 10K pace and Archie Briggs climb in 8:15 split. Solid workout. Perfect late afternoon weather. Crazy.

Saturday Dec 28, 2013 #

8 AM

Running (Southern Bridge Loop) 1:03:00 [3] 8.4 mi (7:30 / mi) +520ft 7:05 / mi
shoes: Patagonia Everlong 8

From the house. Easy shake out run.

Friday Dec 27, 2013 #

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

1 PM

Running hills (Awbrey Butte Double) 1:18:00 [3] 10.0 mi (7:48 / mi) +1580ft 6:47 / mi
shoes: Patagonia Everlong 14

Up south route, down Archie Briggs, out to Green Gate and back up and over.

Thursday Dec 26, 2013 #

1 PM

Running tempo (Awbrey Butte Loop) 1:13:00 [3] 10.0 mi (7:18 / mi) +1000ft 6:40 / mi
shoes: Patagonia Everlong 9

55 degress and sunny...wow. Ran tempo workout. 1 mile warmup, 1.5 mi @ 6:15 pace, .5 mile easy, 1.5 mi @ 6:15 pace, .5 mi easy. Then, at Green gate started a 3 mile tempo run: 6:15, 10:31 (w/ Archie Briggs climb), 6:47. Easy back to office.

Tuesday Dec 24, 2013 #

10 PM

Running (Treadmill - Hillclimb) 42:00 [3] 5.0 mi (8:24 / mi) +2375ft 5:48 / mi
shoes: Patagonia Everlong 4

5 mile hill climb @ 5%

Monday Dec 23, 2013 #

Running long (Smith Rock) 3:35:00 [3] 21.0 mi (10:14 / mi) +5337ft 8:15 / mi
shoes: Patagonia Everlong 8

From main parking lot: Burma, S Saddle, Gray Butte Trail, up NW side, S Road, Cole's down to spring (solid add-on, plus water refill at marker #6), down Cougar Cyn, Backside Burma, Misery. Solid loop. Awesome overcast day, perfect temps. All dry.

Saturday Dec 21, 2013 #

7 AM

Running hills (Awbrey Butte Loop) 1:27:00 [3] 10.6 mi (8:12 / mi) +1337ft 7:20 / mi

Roadie-Trail loop around the butte. Icey in spots but nice morning.

Friday Dec 20, 2013 #

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

4 commute days
4 PM

Running hills (Awbrey Butte Loop) 1:00:00 [3] 7.2 mi (8:20 / mi) +1100ft 7:17 / mi

Dusk/Dark quick trail-roadie loop all over Awbrey. Love this locale for from house running. So many options no matter what winter conditions. Winter Road running on the butte with studs is perfect. Solid climbing tonight with headlamp.

Thursday Dec 19, 2013 #

7 AM

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

Running (Treadmill - Gym) 30:00 [3] 4.6 mi (6:31 / mi)
shoes: Patagonia Everlong 14

7 min warm up; 5 min @ 6:22; 5 min @ 6:11 - 1 min float at 8 - 5 min @ 6:00; 5 min @ 5:27; 2 min cool down

Wednesday Dec 18, 2013 #

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.4 mi (7:18 / mi) +333ft 7:00 / mi
shoes: Patagonia Everlong 12

Noon run at zone. Nice day. Mixed trail conditions, little frozen crap here and there, glad I opted for studs.

Tuesday Dec 17, 2013 #

Running hills (Awbrey Butte Loop) 58:00 [3] 7.5 mi (7:44 / mi) +900ft 6:57 / mi
shoes: Patagonia Everlong 12

Monday Dec 16, 2013 #

Note
(rest day)

Super slammed today

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

Sunday Dec 15, 2013 #

Note
(rest day)

no time with family stuff

Saturday Dec 14, 2013 #

Running (Warmup/Cooldown) 18:00 [3] 1.8 mi (10:00 / mi)

9 AM

Running race (Community 4K XC Race) 15:53 [3] 2.5 mi (6:21 / mi) +575ft 5:13 / mi

3rd place at community race. Fun times. Felt solidly fast for this old dude.

Friday Dec 13, 2013 #

12 PM

Running hills (Awbrey Butte Loop) 1:03:00 [3] 8.4 mi (7:30 / mi) +1100ft 6:40 / mi
shoes: Patagonia Everlong 15

Roadie Loop on snow. Nice sunny day.

Thursday Dec 12, 2013 #

Running (DRT) 30:00 [3] 4.0 mi (7:30 / mi) +350ft 6:56 / mi
shoes: Patagonia Everlong 15

Easy cruise over to River's Edge to help with course set up for XC championships

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

Wednesday Dec 11, 2013 #

Running (Southern Bridge Loop) 55:00 [3] 7.4 mi (7:26 / mi) +333ft 7:08 / mi
shoes: Patagonia Everlong 15

Noon run with FootZone

Tuesday Dec 10, 2013 #

Running (Treadmill - Gym) 30:00 [3] 4.7 mi (6:23 / mi)

Speed work

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

Monday Dec 9, 2013 #

Running (Awbrey Butte Loop) 1:03:00 [3] 7.4 mi (8:31 / mi) +1000ft 7:33 / mi
shoes: Patagonia Everlong 4

Saturday Dec 7, 2013 #

Running (Shevlin Loop) 1:09:00 [3] 7.8 mi (8:51 / mi) +715ft 8:08 / mi

Night run in 4" of snow. Super cold. 1 degree at start, -6 at finish.

Friday Dec 6, 2013 #

Note
(rest day)

Travel Day

Thursday Dec 5, 2013 #

Running (Hidden Trail) 46:00 [3] 6.6 mi (6:58 / mi) +810ft 6:15 / mi
shoes: Patagonia Everlong 4

Crusier easy trail run with Paul Terrenova and his wife.

Running tempo (Austin, TX roadie run) 1:06:00 [3] 9.7 mi (6:48 / mi) +630ft 6:25 / mi
shoes: Patagonia Everlong 4

Pre-dawn road loop with Rogue Runner Co. Marathon Training Group and Paul T. Good run. 2 mile warmup, then 3 miles @ 6:10 pace - 2 min float easy - then 3 miles @ 5:40 pace. Solid workout.

Wednesday Dec 4, 2013 #

Note
(rest day)

Travel Day

Cycling (Bike Commute - week total) 30:00 [3] 5.0 mi (6:00 / mi) +500ft 5:29 / mi

Tuesday Dec 3, 2013 #

Running (Treadmill - Gym) 45:00 [3] 7.0 mi (6:26 / mi)
shoes: Patagonia Everlong 4

Treadmill workout with 2-4 min fast

Monday Dec 2, 2013 #

Running hills (Awbrey Butte Loop) 55:00 [3] 7.5 mi (7:20 / mi) +900ft 6:35 / mi
shoes: Patagonia Everlong 15

Sunday Dec 1, 2013 #

Running (COCC Track) 40:00 [3] 4.7 mi (8:31 / mi) +500ft 7:44 / mi
shoes: Patagonia Everlong 4

Track workout

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