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Training Log Archive: broncobilly

In the 7 days ending Feb 23, 2014:

activity	#	time	miles		km		+ft
Running	7	9:59:00	72.6	(8:15)	116.84	(5:08)	11015
Ski	1	47:00					855
Strength	1	30:00
Total	9	11:16:00	72.6		116.84		11870

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Sunday Feb 23, 2014 #

Running (warm up) 10:00 [3] 1.0 mi (10:00 / mi) +250ft 8:05 / mi
shoes: Patagonia Everlong 16

easy pre race jog

8 AM

Running race (Lord Hill 50K) 4:53:00 [3] 34.0 mi (8:37 / mi) +6300ft 7:20 / mi
shoes: Patagonia Everlong 16

Mud pit. Took lead from beginning and had 12+ minute lead at 18 and took wrong turn. Ran extra 4K and 1000 ft of climbing…ended up in 3rd. Oh well, my own fault with head down in the rain and mud. Felt solid.

C • good job and good attitude ... 1

Saturday Feb 22, 2014 #

Running (Kitsap Pennisula) 45:00 [3] 4.8 mi (9:22 / mi) +855ft 8:01 / mi
shoes: Patagonia Everlong 16

Easy run in forest by Jessica's house with Talai. Super chill pace.

Thursday Feb 20, 2014 #

6 AM

Ski (Telemark the Cone) 47:00 [3] +855ft

One lap on the cone with Teague. Need new pair of skins. Crappy conditions today. Not worth 2nd lap. Little crusty and bad visibility.

C • good idea to chuck it. soun... 1

Wednesday Feb 19, 2014 #

12 PM

Running (Southern Bridge Loop) 1:02:00 [3] 8.7 mi (7:08 / mi) +500ft 6:46 / mi
shoes: Patagonia Everlong 17

Noon run big crew today. Nice temps, little windy. Ended up tempo pace last 3 miles.

Tuesday Feb 18, 2014 #

6 AM

Running hills (Awbrey Butte-Green Gate) 1:23:00 [3] 10.0 mi (8:18 / mi) +1000ft 7:35 / mi
shoes: Patagonia Everlong 16

Dawn patrol run with Rick from house. Icey in spots. Need studs that early in the AM.

12 PM

Strength (Strength Circuit + Core) 30:00 [3]

Dumbbell circuit, pushups, pullups, ab ripper x + planks

1 PM

Running tempo (Treadmill - Gym) 45:00 [3] 6.1 mi (7:23 / mi) +1110ft 6:18 / mi
shoes: Patagonia Everlong 17

8 min warmup, then 2 miles @10% in 17:05, 2 min easy, then 2 miles flat tempo (6:15 down to 5:27 pace). Legs feel good.

Monday Feb 17, 2014 #

12 PM

Running hills (Awbrey Butte Loop) 1:01:00 [3] 8.0 mi (7:37 / mi) +1000ft 6:49 / mi

nice day, cruiser run

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