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Training Log Archive: broncobilly

In the 7 days ending Jul 24, 2011:

activity # timemileskm+ft
  Running8 11:20:00 79.8(8:31) 128.43(5:18) 9769
  Cycling3 1:48:00 26.1(4:08) 42.01(2:34)
  Total11 13:08:00 105.9(7:26) 170.43(4:37) 9769
averages - sleep:6.3

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Sunday Jul 24, 2011 #

10 PM

Running (Easy night run) 42:00 [3] 5.5 mi (7:38 / mi) +200ft 7:23 / mi
slept:8.0 shoes: Patagonia Forerunner 1

DRW easy road loop to shake out legs.

Saturday Jul 23, 2011 #

11 AM

Running (Rolling Steady Stete) 2:05:00 [3] 17.5 mi (7:09 / mi) +665ft 6:54 / mi
shoes: Montrail Rogue Racer #4

River Trail - Meadow Camp to Benham Falls and back. Legs little sore from yesterday but shook out okay by the 2nd half. Just tried to stay on a nice steady pace. Not easy, but not too hard on tired legs.

Friday Jul 22, 2011 #

Cycling (Cross Commute) 15:00 [3] 2.1 mi (7:09 / mi)

Errands on bike
8 AM

Running hills (Hills) 4:22:00 [3] 24.2 mi (10:50 / mi) +6520ft 8:38 / mi
slept:5.2 shoes: Montrail Rogue Racer #1

Big Smith Day. From Silver gate at Skull Hollow Campground - Gray Butte - Cougar Cyn - Burma - Misery Ridge - Burma - Gray Butte 2nd summit. Kept it steady all day. Felt good. Hot and sunny.
7 PM

Running (Easy) 24:00 [3] 2.4 mi (10:00 / mi)
shoes: Montrail Rogue Racer #4

Easy shake out run in DRW roads with kids on their bikes

Thursday Jul 21, 2011 #

12 PM

Running (Steady State) 53:00 [3] 7.2 mi (7:22 / mi) +234ft 7:08 / mi
slept:6.3 shoes: Patagonia Forerunner 1

Southern Bridge Loop with Teague at lunch. Nice day.

Wednesday Jul 20, 2011 #

8 AM

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

12 PM

Running (Steady State) 1:09:00 [3] 9.4 mi (7:20 / mi) +546ft 6:57 / mi
slept:6.2 shoes: Montrail Rogue Racer #3

Southern Bridge to Green Gate and back with Joel. Legs feeling good. Nice to take a few lighter days. Legs will feel good for Smith on Friday. Sleeping at 10k ft now.

Tuesday Jul 19, 2011 #

12 PM

Running hills (Hill Repeats) 1:09:00 [3] 8.4 mi (8:13 / mi) +1454ft 7:03 / mi
slept:5.7 (sick) shoes: Patagonia Forerunner 1

Double Awbrey Butte. Head cold from kids.

Monday Jul 18, 2011 #

8 AM

Cycling (Cross Commute) 1:03:00 [3] 16.0 mi (3:56 / mi)

AM-PM commute
12 PM

Running tempo (Progressive tempo) 36:00 [3] 5.2 mi (6:55 / mi) +150ft 6:44 / mi
slept:6.2 shoes: Patagonia Forerunner 1

Bill Healey Bridge Loop. Crunched for time, 1 mi warm up at 7:30 pace, then 4 miles at progressive tempo pace (6:54, 6:44, 6:15, 6:09)

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