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Training Log Archive: broncobilly

In the 7 days ending Dec 29, 2013:

activity	#	time	miles		km		+ft
Running	6	9:00:00	63.7	(8:29)	102.51	(5:16)	12112
Cycling	1	1:00:00	10.0	(6:00)	16.09	(3:44)	1000
Total	7	10:00:00	73.7	(8:08)	118.61	(5:04)	13112

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Sunday Dec 29, 2013 #

4 PM

Running hills (Awbrey 8 Ball) 1:09:00 [3] 9.3 mi (7:25 / mi) +1300ft 6:33 / mi
shoes: Patagonia Everlong 8

Threw in 6 x 1 min hard, 2.4 mile at 10K pace and Archie Briggs climb in 8:15 split. Solid workout. Perfect late afternoon weather. Crazy.

Saturday Dec 28, 2013 #

8 AM

Running (Southern Bridge Loop) 1:03:00 [3] 8.4 mi (7:30 / mi) +520ft 7:05 / mi
shoes: Patagonia Everlong 8

From the house. Easy shake out run.

Friday Dec 27, 2013 #

Cycling (Bike Commute - week total) 1:00:00 [3] 10.0 mi (6:00 / mi) +1000ft 5:29 / mi

1 PM

Running hills (Awbrey Butte Double) 1:18:00 [3] 10.0 mi (7:48 / mi) +1580ft 6:47 / mi
shoes: Patagonia Everlong 14

Up south route, down Archie Briggs, out to Green Gate and back up and over.

Thursday Dec 26, 2013 #

1 PM

Running tempo (Awbrey Butte Loop) 1:13:00 [3] 10.0 mi (7:18 / mi) +1000ft 6:40 / mi
shoes: Patagonia Everlong 9

55 degress and sunny...wow. Ran tempo workout. 1 mile warmup, 1.5 mi @ 6:15 pace, .5 mile easy, 1.5 mi @ 6:15 pace, .5 mi easy. Then, at Green gate started a 3 mile tempo run: 6:15, 10:31 (w/ Archie Briggs climb), 6:47. Easy back to office.

Tuesday Dec 24, 2013 #

10 PM

Running (Treadmill - Hillclimb) 42:00 [3] 5.0 mi (8:24 / mi) +2375ft 5:48 / mi
shoes: Patagonia Everlong 4

5 mile hill climb @ 5%

Monday Dec 23, 2013 #

Running long (Smith Rock) 3:35:00 [3] 21.0 mi (10:14 / mi) +5337ft 8:15 / mi
shoes: Patagonia Everlong 8

From main parking lot: Burma, S Saddle, Gray Butte Trail, up NW side, S Road, Cole's down to spring (solid add-on, plus water refill at marker #6), down Cougar Cyn, Backside Burma, Misery. Solid loop. Awesome overcast day, perfect temps. All dry.

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