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Training Log Archive: broncobilly

In the 7 days ending May 23, 2013:

activity	#	time	miles		km		+ft
Running	11	9:59:00	76.6	(7:49)	123.28	(4:52)	9058
Strength	3	1:05:00
Cycling	4	1:03:00	10.0	(6:18)	16.09	(3:55)	600
Total	17	12:07:00	86.6		139.37		9658

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Thursday May 23, 2013 #

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

7 AM

Running (Treadmill 5k) 20:00 [3] 3.1 mi (6:27 / mi)

Progressive run (7min pace down to 5:45) on gym treadmill before Sauna Session.

Strength (Sauna Session) 20:00 [3]

Pushup + Plyometrics (jumping jacks + switch jumps) + crunches in the Sauna at gym. Drank most of a 20oz bottle.

C • You hitting Juniper?? 2

2 PM

Running hills (Awbrey Butte 10) 1:08:00 [3] 10.3 mi (6:36 / mi) +1100ft 6:00 / mi
shoes: Patagonia Everlong 7

Awbrey 10 mile tempo run. 5:39-6:38 pace. PR'd on Archie Briggs climb in the middle of tempo workout by 29 sec! 7:58 split. Legs feeling really good right now.

6 PM

Running (Summit HS area) 22:00 [3] 2.2 mi (10:00 / mi) +187ft 9:15 / mi
shoes: Patagonia Everlong 8

Easy run with Annie while Bman was at Cork Track workout. Nice little flusher after running hard today.

Wednesday May 22, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi)

12 PM

Running (S Bridge-Green Gate +) 1:19:00 [3] 10.9 mi (7:15 / mi) +675ft 6:51 / mi
shoes: Patagonia Everlong 7

Out to green gate with Max and Pete. Started out easy (8:30 pace for first couple miles) with Zone noon group. 3 of us broke out to green gate. Nice steady state pace rest of time (6:20-6:50 pace). Legs feel poppy today. Head cold gone.

10 PM

Strength (Ab Ripper X + Power Pack) 30:00 [3]

15 min Power Pack Circuit + Ab Ripper

Tuesday May 21, 2013 #

Cycling (bike commute) 18:00 [3] 2.8 mi (6:26 / mi) +200ft 6:01 / mi

7 AM

Running hills (Awbrey Butte Loop) 52:00 [3] 7.2 mi (7:13 / mi) +975ft 6:24 / mi
(sick) shoes: Patagonia Everlong 8

Morning tempo. Tons of work today, had to get it in early. 8:32 split on Archie Briggs climb, bam...4 sec shy of PR. Feeling good. Glad I took extra time to let legs recover after IA50. Cold is starting to chill too. Little detox from last week I'm sure. Needed it. Time to get a little mini-cluster in next few days and taper. Gettin' pumped to head back to SD...Giddyup.

C • Dude I haven't let off the ... 2

6 PM

Running (Jog Stroller Run) 35:00 [3] 3.3 mi (10:36 / mi) +396ft 9:31 / mi
shoes: Patagonia Everlong 8

easy run with kids on bikes pushing Abe in the bob.

9 PM

Running (Awbrey Butte Loop) 49:00 [3] 6.3 mi (7:47 / mi) +1075ft 6:42 / mi
shoes: Patagonia Everlong 8

PM loop at dusk. 2/3 of run a night run. Cold front is here. Dang.

Monday May 20, 2013 #

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

12 PM

Running hills (Triple Awbrey Butte) 1:30:00 [3] 11.2 mi (8:02 / mi) +1950ft 6:54 / mi
(sick) shoes: Patagonia Everlong 7

Up S Side, Double Archie Briggs. Warm day. Head cold still same. Legs feel pretty good.

9 PM

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

Sunday May 19, 2013 #

3 PM

Running (Marvins-KGB-Phils) 59:00 [3] 7.0 mi (8:26 / mi) +550ft 7:51 / mi
(sick) shoes: Patagonia Everlong 7

Cruiser with Rick and Bman on his bike. Good fartlek run. Legs feel good, little head cold.

Saturday May 18, 2013 #

9 PM

Running hills (Double Awbrey) 1:35:00 [3] 11.0 mi (8:38 / mi) +1600ft 7:35 / mi
(sick) shoes: Patagonia Everlong 7

Night run from house. Fighting little head cold or something from traveling.

Friday May 17, 2013 #

5 PM

Running (Short Awbrey Loop) 30:00 [3] 4.1 mi (7:19 / mi) +550ft 6:30 / mi
shoes: Patagonia Everlong 7

quickie afternoon from house after back from traveling 10 hours. jetlag city.

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