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Training Log Archive: broncobilly

In the 7 days ending Jul 3, 2011:

activity # timemileskm+ft
  Running6 9:08:00 67.1(8:10) 107.99(5:04) 5495
  Cycling4 5:35:00 69.4(4:50) 111.69(3:00)
  Total10 14:43:00 136.5(6:28) 219.68(4:01) 5495

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Sunday Jul 3, 2011 #

Note
(rest day)

Day off. Rough morning with baby, up early. Wanted to do a short run, but other things took priority. Needed rest day anyway after last 3 day block.

Saturday Jul 2, 2011 #

8 AM

Cycling (Bike-run-bike) 25:00 [3] 6.7 mi (3:44 / mi)

Bike commute to trailhead and back for run.
9 AM

Running hills (Bike-run-bike) 2:05:00 [3] 14.7 mi (8:30 / mi) +1695ft 7:40 / mi
shoes: Montrail Rogue Racer #1

DRW lava trail - Lava Butte Summit - Green Mtn Summit. Last 2 miles at sub 7 pace. Legs felt good.

Friday Jul 1, 2011 #

8 AM

Cycling (29er MTB) 3:25:00 [3] 37.0 mi (5:32 / mi)

Great first big ride on new steel 29er. From DRW up through COD, Elv, voodoo, Bens, Shevlin, back home. New ride is butta.
C • Double Double 3
7 PM

Running hills (Treadmill Hill Climb) 45:00 [3] 5.4 mi (8:20 / mi)
shoes: Brooks Green Slience

Warm up with Meissner in Drake Park for FootZone Treadmill Challenge for 4 easy miles, then 10 min at 10% grade. Made it 1.43mi (beat Meissner). Fun time.

Thursday Jun 30, 2011 #

2 PM

Running long (hills) 2:55:00 [3] 20.3 mi (8:37 / mi) +1800ft 7:57 / mi
shoes: Montrail Rogue Racer #1

Tumalo Creek Bridge Pullout, up road to towers, Mrazek up to .75 mi from Happy Valley until snow turned me around. Jumped up to fire rd, ran above Happy Valley few hundred yards, then backtracked to Farewell and back rd from Tumalo Falls. Good run. Still tons of snow near Happy Valley...2 more weeks and we'll make it through there, major creek crossings from snow melt. Legs felt good.

Wednesday Jun 29, 2011 #

8 AM

Cycling (Cross Commute) 30:00 [3] 8.0 mi (3:45 / mi)

AM commute
12 PM

Running (Easy) 1:15:00 [3] 9.3 mi (8:04 / mi) +500ft 7:40 / mi
shoes: Montrail Rogue Racer #3

Run with Zone crew, out to Green gate on S. River Trail and back. Nice day.

Tuesday Jun 28, 2011 #

12 PM

Running tempo (10k tempo) 1:05:00 [3] 9.4 mi (6:55 / mi) +400ft 6:39 / mi
shoes: Montrail Rogue Racer #3

Out & back on N. River Trail to Green gate. After 2 mi warmup, 10k at tempo pace. First 5k split in 19:59, 2nd 5k split in 20:05...40:04 10k on dirt pathway with 400 ft of climbing. Started out sluggish, but body woke up. Fastest mile split 6:08 (rolling down), slowest 6:46 (rolling up)

Monday Jun 27, 2011 #

6 AM

Cycling (Cross Commute) 1:15:00 [3] 17.7 mi (4:14 / mi)

AM-PM bike commute
12 PM

Running hills (Easy) 1:03:00 [3] 8.0 mi (7:52 / mi) +1100ft 6:58 / mi
shoes: Montrail Rogue Racer #3

Easy run over Awbrey Butte. Felt tired after only 3.5 hrs of sleep (baby factor)...gotta roll with it.

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