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Training Log Archive: broncobilly

In the 7 days ending Jan 9, 2011:

activity # timemileskm+ft
  Running7 8:39:00 59.4(8:44) 95.59(5:26) 6661
  Strength3 2:15:00
  Plyometrics1 1:00:00
  Total11 11:54:00 59.4 95.59 6661
averages - sleep:6.8

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Sunday Jan 9, 2011 #

7 AM

Running (easy progressive) 20:00 [3] 2.7 mi (7:24 / mi)
slept:8.2 shoes: Asics Hyperspeed 3

Treadmill. Quick progressive, last 4 min at 6 min pace.
9 PM

Running (night run) 1:55:00 [4] 14.6 mi (7:53 / mi) +674ft 7:33 / mi
shoes: NB MT101 Green #2

Buck Cyn-River Trail Loop. Strong Steady State, ending strong. Patchy conditions...5 sections of 1/4 to 1/2 mile of sketch ice. Ran super slow through those, but once back on hardpack snow or dry frozen, back at it. Fun night. Headlamp was frozen to my visor at end from sweat and cold. Giddyup.

Saturday Jan 8, 2011 #

5 PM

Plyometrics (p90x) 1:00:00 [3]
slept:8.0

Benjamin did workout with me. He sat out some of more complicated moves, but was fun to jump around together.
8 PM

Strength (p90x) 15:00 [3]

ab ripper x

Friday Jan 7, 2011 #

12 PM

Running long (hills) 3:08:00 [3] 16.5 mi (11:24 / mi) +5466ft 8:40 / mi
slept:5.4 shoes: NB MT101 Black #1

Smith Rock. Main TH, burma, scar/eagles roost summit, pinnacle rock descent to fatboy gate, up sherwood cyn, gray summit (all terrain tred tracks up south route to towers, made foot of snow bearable), backside burma, ran every step of misery ridge (perfect conditions down low. Muddy mid ridges, snowy top 1/3 north facing stuff. Great to run without studs for once. NOTE: Ridge traverse trail to south saddle is crap, avoid it. Scar was good to the right side of the trough.

Thursday Jan 6, 2011 #

9 AM

Strength (p90) 1:00:00 [3]

level 5 circuit + ab ripper x
11 AM

Running (Easy) 48:00 [3] 6.2 mi (7:45 / mi) +232ft 7:29 / mi
shoes: NB MT101 Black #1

DRW Buck Canyon out and back. Horrible surface conditions. Icy, slick, wet...was going to run harder but conditions prohibited, ran easy.

Wednesday Jan 5, 2011 #

12 PM

Running (Easy) 55:00 [3] 7.2 mi (7:38 / mi) +208ft 7:26 / mi
slept:6.0 shoes: NB MT101 Black #1

Southern Bridge Loop. Easy progressive run with normal wed crew.
C • Ice? 1

Tuesday Jan 4, 2011 #

1 PM

Running intervals (8x800) 1:03:00 [4] 8.5 mi (7:25 / mi) +81ft 7:21 / mi
slept:7.2 shoes: NB MT101 Black #1

Old Mill Centennial Loop (1.3 mile paved river loop). 8x800 with 1:30-2:00 min jogs. Partly cloudy, cold and windy. Upriver headwind splits: 3:15, 3:11, 2:59, 3:01; Downriver tailwind splits: 2:59, 2:58, 2:57, 2:53. Kept it hard but comfortable to shake out legs. Felt pretty good considering a 50k on Saturday.

Monday Jan 3, 2011 #

7 AM

Strength (p90) 1:00:00 [3]
slept:6.0

level 4 circuit + ab ripper x
11 PM

Running (Easy) 30:00 [2] 3.7 mi (8:06 / mi)
shoes: Asics Hyperspeed 3

Treadmill easy

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