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Training Log Archive: broncobilly

In the 7 days ending Feb 17, 2013:

activity # timemileskm+ft
  Running8 9:14:00 72.6(7:38) 116.84(4:44) 5500
  Cycling6 1:40:00 15.6(6:25) 25.1(3:59) 1201
  Strength3 1:05:00
  Total15 11:59:00 88.2 141.94 6701

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MoTuWeThFrSaSu

Sunday Feb 17, 2013 #

Strength (Dumbbell Circuit) 15:00 [3]

Cycling (Townie Kid Tour) 20:00 [3] 2.5 mi (8:00 / mi) +200ft 7:26 / mi

park tour w/ kiddos
4 PM

Running intervals (OM Fartlek) 53:00 [3] 6.9 mi (7:41 / mi) +400ft 7:17 / mi
shoes: Patagonia Everlong 4

Fartlek run with Bman on his bike. sections of hard intervals of 1-4 min to race him through parks.

Saturday Feb 16, 2013 #

7 AM

Running (Shevlin-Overturf Loop) 2:04:00 [3] 14.7 mi (8:26 / mi) +1400ft 7:44 / mi
shoes: Patagonia Everlong 4

From house out to Shevlin through to Ben's trail back Cascade Highlands, Overturf Butte summit

Friday Feb 15, 2013 #

Cycling (Bike Commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

2 PM

Running (OM Loop) 1:03:00 [3] 8.3 mi (7:35 / mi) +450ft 7:13 / mi
shoes: Patagonia Everlong 4

OM Fartlek run with Bman on his bike. Lots of varying fast intervals.

Thursday Feb 14, 2013 #

7 AM

Strength (Ab Ripper X + dumbells) 25:00 [3]

Ab Ripper + 10 min dumbbell circuit
8 AM

Cycling (Bike Commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running hills (Double Awbrey Butte) 1:27:00 [3] 11.7 mi (7:26 / mi) +1600ft 6:35 / mi
shoes: Patagonia Everlong 4

Lunch run with Max. Up Archie Briggs, down eastside, back up Archie Briggs and down through Hillside Park. Good run. Gorgeous day.

Wednesday Feb 13, 2013 #

8 AM

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +200ft 5:35 / mi

12 PM

Running (southern Bridge Loop) 53:00 [3] 7.4 mi (7:10 / mi) +225ft 6:58 / mi
shoes: Patagonia Everlong 4

Noon run with FootZone. Joel V and I picked it up for about a mile in the middle (hard effort). Cruiser the rest of the time.

Tuesday Feb 12, 2013 #

8 AM

Cycling (Bike Commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.4 mi (7:18 / mi) +225ft 7:06 / mi
shoes: Patagonia Everlong 4

Easy cruiser with Teague

Monday Feb 11, 2013 #

7 AM

Strength (Ab Ripper X + dumbells) 25:00 [3]

ab ripper plus 10 min dumbbell circuit

Cycling (bike commute) 20:00 [3] 3.4 mi (5:53 / mi) +200ft 5:34 / mi

12 PM

Running hills (Awbrey-Green Gate Loop) 1:07:00 [3] 9.4 mi (7:08 / mi) +900ft 6:32 / mi
shoes: Patagonia Everlong 3

Run with Bandit at lunch. Solid pace. Mild temps today. Trail almost all the way clear. Barely any ice.
8 PM

Running (Bill Healey Loop) 53:00 [3] 6.8 mi (7:48 / mi) +300ft 7:29 / mi
shoes: Patagonia Everlong 3

Easy cruiser night run with Teague

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