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Training Log Archive: broncobilly

In the 7 days ending Nov 4, 2012:

activity	#	time	miles		km		+ft
Running	6	7:22:57	60.8	(7:17)	97.85	(4:32)	3103
Cycling	4	2:00:00	32.0	(3:45)	51.5	(2:20)
Strength	1	25:00
Total	10	9:47:57	92.8		149.35		3103

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Sunday Nov 4, 2012 #

Note
(rest day)

Saturday Nov 3, 2012 #

5 PM

Running tempo (Buck Canyon-River Loop) 1:21:00 [3] 12.0 mi (6:45 / mi) +446ft 6:31 / mi
shoes: Patagonia Everlong 1

Squeezed in tempo run.

C • You kill me. 1

Friday Nov 2, 2012 #

7 AM

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

1 PM

Running long (DT-Awbrey-Marvins-River) 2:35:00 [3] 20.8 mi (7:27 / mi) +1632ft 6:56 / mi
shoes: Patagonia Everlong 1

Run from downtown. Nice temps. Cruised first half, ran faster 2nd half.

Thursday Nov 1, 2012 #

Note
(rest day)

Busy with house stuff

7 AM

Cycling (29er MTB commuter) 30:00 [3] 8.0 mi (3:45 / mi)

Wednesday Oct 31, 2012 #

12 PM

Running (Southern Bridge Loop) 55:00 [3] 7.2 mi (7:38 / mi) +225ft 7:25 / mi
shoes: Patagonia Everlong 1

Footzone noon. Cruiser pace.

Tuesday Oct 30, 2012 #

6 AM

Running (DRW-DT commute) 1:11:00 [3] 8.6 mi (8:15 / mi) +200ft 8:05 / mi
shoes: Patagonia Everlong 1

Headlamp easy early run in. Legs HEAVY from yesterdays jam packed workouts. Just cruised in the dark. Warm morning.

7 AM

Cycling (29er MTB commuter) 30:00 [3] 8.0 mi (3:45 / mi)

Monday Oct 29, 2012 #

7 AM

Cycling (29er MTB Commuter) 30:00 [3] 8.0 mi (3:45 / mi)

AM commute

1 PM

Strength (Strength Circuit + Core) 25:00 [3]

Full body + core workout at gym

Running hills (Treadmill Hills) 21:00 [3] 3.1 mi (6:46 / mi)
shoes: Patagonia Everlong 1

5 min warmup, then 6 x [1 min @ 6:27, 1 min @ 6:53 hill] starting at 5% grade, each interval adding 1% grade to end last one at 10%, then 2 min @ 5:27 pace.

5 PM

Running tempo (DT-DRW commute) 59:57 [3] 9.1 mi (6:35 / mi) +600ft 6:12 / mi
shoes: Patagonia Everlong 1

Run commute home. Tried to stay in 6s all the way. Only one split above at 7:04 on trail climb off River Trail and up pipeline rd. PR for run commute homeward.

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