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Training Log Archive: broncobilly

In the 7 days ending Jul 10, 2011:

activity # timemileskm+ft
  Running8 11:06:00 81.3(8:12) 130.84(5:05) 9288
  Cycling2 1:05:00 16.5(3:56) 26.55(2:27)
  Hike/Jog1 45:00 2.4(18:45) 3.86(11:39)
  Total11 12:56:00 100.2(7:45) 161.26(4:49) 9288

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Sunday Jul 10, 2011 #

8 PM

Hike/Jog (Family Hike) 45:00 [3] 2.4 mi (18:45 / mi)

Saturday Jul 9, 2011 #

6 AM

Running warm up/down (Warm up and Cooldown) 30:00 [3] 3.5 mi (8:34 / mi)
shoes: Montrail Rogue Racer #1

10 min easy warm up, and evening 20 min shake out run halfway home, near Muir Creek.
7 AM

Running race (SOB 50k) 4:16:00 [3] 32.5 mi (7:53 / mi) +4524ft 6:58 / mi
shoes: Montrail Rogue Racer #1

Alternative Snow Course. First 17 were mostly runnable downhill, fast. First 10k was all under 7s and I was in 12th with no one in sight. Then, 7 mi mellow up on dirt rd mainly before Time Warp climb (2500 ft in 3 mi). Snow on upper part. Reeled EVERYONE in and got 4th, only 2:15 off 3rd. Felt good all day. Hit couple of sub 7s in last few miles after climb. Played it smart early by not getting caught up in speedy start. Fitness is coming.

Friday Jul 8, 2011 #

8 PM

Running hills (Hill Climb) 29:00 [3] 2.0 mi (14:30 / mi) +859ft 10:18 / mi
shoes: Montrail Rogue Racer #1

Travel Day after busy morning with baby and work. Got to Ashland in evening, summited Mt. Ashland's east pinnacle from parking lot, up east ridge, straight off south side to campground below and back road. Good to shake out the legs after driving.

Thursday Jul 7, 2011 #

8 AM

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

12 PM

Running (easy) 49:00 [3] 6.2 mi (7:54 / mi) +470ft 7:22 / mi
shoes: NB MT101 Green #2

quick out and back on N. River Trail.

Wednesday Jul 6, 2011 #

8 AM

Cycling (Cross Commute) 35:00 [3] 8.5 mi (4:07 / mi)

2 PM

Running (Easy) 1:24:00 [3] 10.7 mi (7:51 / mi) +715ft 7:23 / mi
shoes: Montrail Rogue Racer #3

Shevlin-Mrazek loop with Bien. Hot. Carried bottle, drained it and was dehydrated at end. Kind of a slog. Felt the 4 hrs of sleep.

Tuesday Jul 5, 2011 #

12 PM

Running tempo (Tempo w/ Hill Climb) 1:13:00 [3] 10.0 mi (7:18 / mi) +1025ft 6:39 / mi
shoes: Montrail Rogue Racer #3

River Trail-Awbrey Glen-Awbrey Butte Loop. 3 mi tempo at 6:30-6:50 pace on rolling, then 3/4 mi recovery, and hard up Archie Briggs Trail (700 ft in .8 mi) in 8:47, easy 1 mi recovery then 5:58 mi on front side descent, 3/4 mi easy, then last 1/2 mi in 3:10. Good workout. Pretty hot today. Legs felt good.
8 PM

Running (Easy) 20:00 [3] 2.1 mi (9:31 / mi)
shoes: Montrail Rogue Racer #2

DRW pushing bob stroller

Monday Jul 4, 2011 #

6 PM

Running hills (Easy) 2:05:00 [3] 14.3 mi (8:44 / mi) +1695ft 7:52 / mi
shoes: Montrail Rogue Racer #2

DRW-Lava Trail-Lava Butte-Green Mtn with Wolfe. Good to cruise it. Legs feel great after day off yesterday.

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