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Training Log Archive: broncobilly

In the 7 days ending Mar 10, 2013:

activity # timemileskm+ft
  Running6 5:05:00 39.5(7:43) 63.57(4:48) 3920
  Strength4 1:12:00
  Cycling4 1:10:00 11.3(6:12) 18.18(3:51) 801
  Total13 7:27:00 50.8 81.75 4721

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Sunday Mar 10, 2013 #

Note
(sick)

Day off, 4 hours of sleep from partying last night. Phew...I ain't no spring chicken anymore. Bagged it...totally worthless for anything physical today beside walking the kids to the park.

Saturday Mar 9, 2013 #

8 PM

Running hills (Awbrey Butte Shortie) 35:00 [3] 4.1 mi (8:32 / mi) +680ft 7:23 / mi
(sick) shoes: Patagonia Everlong 4

Quickie Night run...busy day. Stick hacking.
9 PM

Running (Run Commute) 20:00 [3] 2.5 mi (8:00 / mi) +200ft 7:26 / mi

Ran to Silver Moon to watch buddy, Mark's band, Eight dollar Mountain play. After a tequila shot, we bet I couldn't beat them home on foot. Rules: They have to drive speed limit. And I got slight head start, they had to walk to their car from building. Hammered at 3am. Sure was a sight me hammering up Portland Ave. Almost beat them. They beat me by about a minute. Ran it in under 9 min with 200 ft. climb.

Friday Mar 8, 2013 #

Strength (Ab Ripper X) 15:00 [3]

Cycling (bike commute) 20:00 [3] 3.0 mi (6:40 / mi) +200ft 6:16 / mi

3 PM

Running hills (Awbrey Butte Loop) 55:00 [3] 7.0 mi (7:51 / mi) +1000ft 6:55 / mi
(sick) shoes: Patagonia Everlong 4

Awbrey Home Loop, still fighting junk in my lungs but better today...over the hump.

Thursday Mar 7, 2013 #

3 PM

Running hills (Awbrey Butte Loop) 56:00 [3] 6.4 mi (8:45 / mi) +900ft 7:43 / mi
(sick) shoes: Patagonia Everlong 3

From house. Probably the slowest I've ever run this loop. Super easy with this stupid cold.
C • I can relate! This crude is... 2

Wednesday Mar 6, 2013 #

Cycling (bike commute) 20:00 [3] 3.5 mi (5:43 / mi) +200ft 5:25 / mi

7 AM

Strength (Ab Ripper X + planks) 20:00 [3]
(sick)

ripper x + 5 x 50 sec planks w/ 10 sec rest breaks
12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.2 mi (7:30 / mi) +250ft 7:16 / mi
(sick) shoes: Patagonia Everlong 4

Easy noon run with Zone crew. This cold sucks man.

Tuesday Mar 5, 2013 #

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

Note
(rest day)

Super busy, took day off from running. Figured it can't hurt after almost 60 in 4 days with 9k of climbing. Plus, this stupid head cold isn't helping my motivation either....sucks
8 PM

Strength (Dumbbell Circuit) 15:00 [3]
(sick)

3 x 5 min circuit...dang I dig this workout.

Monday Mar 4, 2013 #

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

12 PM

Running (DRT-Marvins-CHT) 1:25:00 [3] 12.3 mi (6:55 / mi) +890ft 6:28 / mi
(sick) shoes: Patagonia Everlong 4

Progressive run...first in mid 7s, middle 4 mi in high 6s and ended last 4 at full tempo pace (5:50-6:25 pace). Felt pretty good after volume past few days. Wasn't planning on quality, even though was supposed to. Legs felt kinda good. Fighting cold though...got from kids. sinus/little bit of cough.
9 PM

Strength (Ab Ripper X + planks) 22:00 [3]

ripper x + 3-2-1 planks...bam.

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