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Training Log Archive: broncobilly

In the 7 days ending Feb 20, 2011:

activity # timemileskm+ft
  Running7 11:26:00 80.6(8:31) 129.71(5:17) 5804
  Ski1 3:00:00
  Strength1 45:00
  Total9 15:11:00 80.6 129.71 5804
averages - sleep:6.3

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MoTuWeThFrSaSu

Sunday Feb 20, 2011 #

Note
(rest day)

Saturday Feb 19, 2011 #

Ski (Tele ski) 3:00:00 [3]

11 PM

Running (Easy) 1:51:00 [3] 12.3 mi (9:01 / mi) +524ft 8:40 / mi
slept:7.0 shoes: Patagonia Tsali

Night run. 4-5 more inches of snow.. DRW-Buck Cyn-River Rim Raod loop. Lots of new snow, had to stick to roads. Legs bit sluggish. To be expected after Thurs-Fri block.

Friday Feb 18, 2011 #

7 AM

Running long (hills) 4:19:00 [3] 26.2 mi (9:53 / mi) +3600ft 8:45 / mi
slept:6.5 shoes: Montrail Rogue Racer #1

Horse Ridge Baby!!! Dry down low and the upper half has 1-3" of light snow. I was so ready to go slog. LOVE THE DESERT! Teens at Dawn start, but warmed up quickly climbing and the last half was no hat, blue bird skies and very light wind. Perfect run. Hit horseridge summit twice and over to Golden Basin and back on new mtb singletrack. Stellar run, perfect winter conditions. With 18 yesterday, 100 mile legs simulation was there today. Ran 95% of all ups. Just squeezed in 44 miles in 24 hour window in 3 runs. Legs feel good hour after the run.

Thursday Feb 17, 2011 #

12 PM

Running (hills) 1:06:00 [3] 8.1 mi (8:09 / mi) +1000ft 7:18 / mi
slept:6.0 shoes: Montrail Rogue Racer #1

2 PBRs (Pilot Butte Repeats). Sunny and snow is melting but ground conditions SUCK. Not sure what to do tomorrow for long run. Snowshoe run or long treadmill slog. Ugh. Mental training this week, dang.
9 PM

Running (Progressive) 1:12:00 [3] 10.0 mi (7:12 / mi)
shoes: Brooks Green Slience

Treadmill. Progressive fun from 7:40 down to 6:40, then last .5 mi at 6:00min pace. Legs feel good.

Wednesday Feb 16, 2011 #

12 PM

Running (Steady State) 1:16:00 [3] 9.8 mi (7:45 / mi) +380ft 7:29 / mi
slept:6.2 shoes: Montrail Rogue Racer #1

Southern Bridge-Green Gate with Zone crew. Max, Cahill and I out to gate and back. Needed studs today. Hardpacked snow, but sunny. Shorts and LS. Started out slow first few miles, but quickened pace second half. Legs shook out nicely after tempo last night.
8 PM

Strength (circuit) 45:00 [3]

10 sets of 12 pushups x 6 pullups of varying grips + ab ripper x. Short version of a workout Biendip told me about. Lot harder than it sounds.

Tuesday Feb 15, 2011 #

6 PM

Running tempo (Treadmill) 40:00 [4] 6.2 mi (6:27 / mi)
slept:6.4 shoes: Brooks Green Slience

Snow hit big last night, wet slushy 10" and then misty rain on top of it this afternoon...skipped my usual outside noon run and hit the treadmill this evening after shoveling heavy wet snow and chainsawing up a ponderosa that bowed onto my roof. Workout: 1 mile warm up, then 5 miles at progressive tempo pace, starting at 6:48 and pick up pace slightly every half mile until hit last 1.5mi at 6:00 down to 5:52 for last 1/2 mi. Good workout. Legs feel really good after yesterdays easy day.

Monday Feb 14, 2011 #

12 PM

Running (Easy) 1:02:00 [3] 8.0 mi (7:45 / mi) +300ft 7:29 / mi
slept:6.0 shoes: Montrail Rogue Racer #1

Out and back on north river trail. Ran into Mario and cruised with him on way back. Legs feel better after easy flush.

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