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Training Log Archive: broncobilly

In the 7 days ending Sep 18, 2011:

activity # timemileskm+ft
  Running6 6:53:00 49.4(8:22) 79.5(5:12) 4318
  Cycling3 2:00:00 30.0(4:00) 48.28(2:29)
  Total9 8:53:00 79.4(6:43) 127.78(4:10) 4318

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Sunday Sep 18, 2011 #

7 AM

Running hills 1:25:00 [3] 10.0 mi (8:30 / mi) +1488ft 7:27 / mi
shoes: Montrail Rogue Racer #4

Dawn Patrol with Biendip at Tumalo Falls. Farewell-Happy Valley loop. Prett mellow pace.

Saturday Sep 17, 2011 #

7 AM

Running (Easy) 1:45:00 [3] 10.0 mi (10:30 / mi) +600ft 9:56 / mi
shoes: Montrail Rogue Racer #4

DRW - Lava Trail Loop with Benjamin on his MTB. Had to give him some pushes on the ups and walk some section while he pedaled slow, but fun time. Ran sub 7 pace last 3 miles on road. He was worked...Longest MTB ride for him to date, with good climbing.

Friday Sep 16, 2011 #

11 AM

Running hills (Hill Climb) 57:00 [3] 7.5 mi (7:36 / mi) +890ft 6:50 / mi
shoes: Montrail Rogue Racer #4

Awbrey Butte Loop with Teague. Legs felt good.

Thursday Sep 15, 2011 #

7 AM

Cycling (Cross Commute) 40:00 [3] 10.0 mi (4:00 / mi)

Wednesday Sep 14, 2011 #

7 AM

Cycling (Cross Commute) 40:00 [3] 10.0 mi (4:00 / mi)

12 PM

Running (Steady State) 55:00 [3] 7.2 mi (7:38 / mi) +225ft 7:25 / mi
shoes: Montrail Rogue Racer #5

Noon run with Teague and Max. Southern Bridge loop. Max still tired from World Mtn running win on Sunday, I was tired from hard tempo/hill workout yesterday. So, we just cruised 7:40 pace down to 7min pace by last 2 miles. Heavy legs, so pace seemed semi-fast. Bad sleep this week with deadlines, sure that has something to do with it too.

Tuesday Sep 13, 2011 #

12 PM

Running hills (Tempo + Hill Cimb) 56:00 [3] 7.5 mi (7:28 / mi) +890ft 6:43 / mi
shoes: Montrail Rogue Racer #5

Awbrey Loop. 1 mile at 6:45, .5 mile at 7:30, 1 mile (700ft) trail climb hard (sub 10min), .5 mile at 8:00, 2 mile at 6:27, 6:05, short recovery jog and 1 min at sub 6 and cooldown. Legs felt pretty good. Finally.

Monday Sep 12, 2011 #

7 AM

Cycling (Cross Commute) 40:00 [3] 10.0 mi (4:00 / mi)

12 PM

Running (Steady State) 55:00 [3] 7.2 mi (7:38 / mi) +225ft 7:25 / mi
shoes: NB Minimus 2

Southern Bridge loop. Hot and smokey again. Ready for normal fall temps and this dang forest fire smoke to clear out. Sick of smelling like campfire. Ran with minimus trail with gray sole inserts. not bad, definitely feeling minimal by end of run. Good to concentrate on form though.

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