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Training Log Archive: broncobilly

In the 7 days ending Nov 25, 2012:

activity # timemileskm+ft
  Running7 7:35:54 55.6(8:12) 89.48(5:06) 7301
  Cycling1 40:00 8.6(4:39) 13.84(2:53)
  Strength1 20:00
  Total8 8:35:54 64.2 103.32 7301

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MoTuWeThFrSaSu

Sunday Nov 25, 2012 #

Note
(rest day)

family day...packing the house

Saturday Nov 24, 2012 #

8 PM

Running (Treadmill) 40:00 [3] 5.4 mi (7:24 / mi) +600ft 6:42 / mi
shoes: Patagonia Everlong 2

10 min at various low grade climbing at 8 min pace and 10 min at 7 min pace and 5 min at 6:40 pace, then cooldown...legs were deep sore from Smith yesterday. Felt good to flush though.

Friday Nov 23, 2012 #

7 AM

Running long (Smith Rock Loop) 3:33:00 [3] 23.0 mi (9:16 / mi) +5176ft 7:38 / mi
shoes: Patagonia Everlong 2

Start at cole's TH and did standard loop. Gray, Cougar, Backside Burma, new ridge trail is sweet and longer...mellower grade by nice trail now...Misery, Burma and back. Good temps. Felt good to get some hills in.

Thursday Nov 22, 2012 #

9 AM

Running (I Like Pie Run) 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Patagonia Everlong 2

Easy run with family pushing the job stroller and chowed on some pie.
3 PM

Running tempo (DRW-Buck Cyn) 48:00 [3] 7.4 mi (6:29 / mi) +300ft 6:15 / mi
shoes: Patagonia Everlong 2

Negative Split out and back run

Wednesday Nov 21, 2012 #

7 AM

Cycling (29er MTB Commuter) 40:00 [3] 8.6 mi (4:39 / mi)

Wiped on black ice, did baseball slide across pavement. Sucked.
12 PM

Running (Southern Bridge Loop) 54:54 [3] 7.4 mi (7:25 / mi) +225ft 7:13 / mi
shoes: Patagonia Everlong 2

Tuesday Nov 20, 2012 #

8 PM

Running (Treadmill Hillclimb) 35:00 [3] 4.0 mi (8:45 / mi) +1000ft 7:05 / mi
shoes: Patagonia Everlong 2

busy day

Monday Nov 19, 2012 #

3 PM

Strength (Strength Circuit + Core) 20:00 [3]

Full body circuit + Core at gym

Running intervals (Treadmill Speedwork) 35:00 [3] 5.4 mi (6:29 / mi)
shoes: Patagonia Everlong 2

6 min warmup then: 4 x 4 min (6:30 down to 5:30 pace) w/ 1 min easy at 7:13 pace between each, last one 4 min at 5:27 pace, 2 min easy, then 6:27 mile and cooldown. Legs feel good.
C • Awesome! 1

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