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Training Log Archive: broncobilly

In the 28 days ending Feb 28, 2011:

activity # timemileskm+ft
  Running27 44:04:00 310.6(8:31) 499.86(5:17) 34687
  Ski2 6:00:00
  Strength3 2:15:00
  Total32 52:19:00 310.6 499.86 34687
averages - sleep:6.5

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Monday Feb 28, 2011 #

12 PM

Running tempo (mellow tempo) 1:06:00 [4] 9.7 mi (6:48 / mi) +200ft 6:40 / mi
slept:6.0 shoes: Montrail Rogue Racer #2

OM Bridges Loop on pavement. Spitting Rain and Windy, above freezing, all trail conditions are melting mess. No choice. 2 mile warmup, then 7 mile mellow tempo (6:50 down to 6:20 pace). Crazy wind gusts. Legs took a while to get in the rhythm, but finished off nicely. Should do a similar workout like this more often.

Sunday Feb 27, 2011 #

Note
slept:5.0 (rest day)

Too busy to get in a run today. Family time, then deadlines after kids were in bed.

Saturday Feb 26, 2011 #

9 PM

Running long (Night run) 2:40:00 [3] 18.0 mi (8:53 / mi) +2195ft 7:58 / mi
slept:7.0 shoes: Montrail Rogue Racer #2

Smith Canyon-Cinder Butte loop x 2 (Bad Ass Loop) with Scott. Good night run. Broke trail over Cinder Butte with a 8-12 inches of snow, rest of loop was hardpacked snow on dirt road loop, thank you good ole boys and your 4WDs. 24 degrees at start, clouds blew off and good stars and bit chilly by after midnight finish, temps probably in high teens. Legs felt good. We spooked a cow and it bailed across the cattle grate and proceeded to run a mile about 50 meters in front of us up Smith Canyon before it veered off. Crazy Cow.

Friday Feb 25, 2011 #

12 PM

Running long (hills) 2:45:00 [3] 17.5 mi (9:26 / mi) +3866ft 7:48 / mi
slept:7.0 shoes: Montrail Rogue Racer #2

9 Pilot Butte Repeats. 14 degrees at the midday start. snowing, windy. Sun popped out a little the last hour. Hard packed snow. Not many choices for vertical long run right now.
11 PM

Running (Steady State) 1:10:00 [3] 10.0 mi (7:00 / mi)
shoes: Brooks Green Slience

Treadmill. 1.5 mi warm up, 6mi @ 7s, 1 mi at 6:44, 1 mi at 6:27, half mile cooldown

Thursday Feb 24, 2011 #

12 PM

Running hills (Easy) 1:14:00 [3] 9.1 mi (8:08 / mi) +1176ft 7:15 / mi
slept:5.2 shoes: Montrail Rogue Racer #2

Double Awbrey Butte. Mainly Roads, snowing, windy, tried to run upper wood chip path...snow deep and junky.

Wednesday Feb 23, 2011 #

12 PM

Running (Steady State) 1:15:00 [3] 9.8 mi (7:39 / mi) +380ft 7:23 / mi
slept:7.5 shoes: Montrail Rogue Racer #2

Southern Bridge-Green Gate with Zone crew at lunch. Cahill and I did extra. Nice steady state. Hardpacked snow, studs. Storms a brewin'.

Tuesday Feb 22, 2011 #

2 PM

Running hills (hills) 1:05:00 [3] 8.1 mi (8:01 / mi) +1025ft 7:10 / mi
slept:6.0 shoes: NB MT101 Green #2

From Downtown, Pilot Butte double repeat with Rod and Scott. Snow and ice, but conditions are hardpacked and not bad with traction on the Butte.

Monday Feb 21, 2011 #

12 PM

Ski (Tele ski) 3:00:00 [3]
slept:6.3

Tele ski'd with Teague and the boys. Great fun. Sam is freakin' good skier for 7, dang. Cool to see Benjamin step it up to try to stay with him...good for him.
11 PM

Running tempo (Treadmill) 41:00 [3] 6.0 mi (6:50 / mi)
shoes: Brooks Green Slience

Warm up at 7:40 for 5 min then 6:40 down to last 1/2 mile at 6 min pace.

Sunday Feb 20, 2011 #

Note
(rest day)

Saturday Feb 19, 2011 #

Ski (Tele ski) 3:00:00 [3]

11 PM

Running (Easy) 1:51:00 [3] 12.3 mi (9:01 / mi) +524ft 8:40 / mi
slept:7.0 shoes: Patagonia Tsali

Night run. 4-5 more inches of snow.. DRW-Buck Cyn-River Rim Raod loop. Lots of new snow, had to stick to roads. Legs bit sluggish. To be expected after Thurs-Fri block.

Friday Feb 18, 2011 #

7 AM

Running long (hills) 4:19:00 [3] 26.2 mi (9:53 / mi) +3600ft 8:45 / mi
slept:6.5 shoes: Montrail Rogue Racer #1

Horse Ridge Baby!!! Dry down low and the upper half has 1-3" of light snow. I was so ready to go slog. LOVE THE DESERT! Teens at Dawn start, but warmed up quickly climbing and the last half was no hat, blue bird skies and very light wind. Perfect run. Hit horseridge summit twice and over to Golden Basin and back on new mtb singletrack. Stellar run, perfect winter conditions. With 18 yesterday, 100 mile legs simulation was there today. Ran 95% of all ups. Just squeezed in 44 miles in 24 hour window in 3 runs. Legs feel good hour after the run.

Thursday Feb 17, 2011 #

12 PM

Running (hills) 1:06:00 [3] 8.1 mi (8:09 / mi) +1000ft 7:18 / mi
slept:6.0 shoes: Montrail Rogue Racer #1

2 PBRs (Pilot Butte Repeats). Sunny and snow is melting but ground conditions SUCK. Not sure what to do tomorrow for long run. Snowshoe run or long treadmill slog. Ugh. Mental training this week, dang.
9 PM

Running (Progressive) 1:12:00 [3] 10.0 mi (7:12 / mi)
shoes: Brooks Green Slience

Treadmill. Progressive fun from 7:40 down to 6:40, then last .5 mi at 6:00min pace. Legs feel good.

Wednesday Feb 16, 2011 #

12 PM

Running (Steady State) 1:16:00 [3] 9.8 mi (7:45 / mi) +380ft 7:29 / mi
slept:6.2 shoes: Montrail Rogue Racer #1

Southern Bridge-Green Gate with Zone crew. Max, Cahill and I out to gate and back. Needed studs today. Hardpacked snow, but sunny. Shorts and LS. Started out slow first few miles, but quickened pace second half. Legs shook out nicely after tempo last night.
8 PM

Strength (circuit) 45:00 [3]

10 sets of 12 pushups x 6 pullups of varying grips + ab ripper x. Short version of a workout Biendip told me about. Lot harder than it sounds.

Tuesday Feb 15, 2011 #

6 PM

Running tempo (Treadmill) 40:00 [4] 6.2 mi (6:27 / mi)
slept:6.4 shoes: Brooks Green Slience

Snow hit big last night, wet slushy 10" and then misty rain on top of it this afternoon...skipped my usual outside noon run and hit the treadmill this evening after shoveling heavy wet snow and chainsawing up a ponderosa that bowed onto my roof. Workout: 1 mile warm up, then 5 miles at progressive tempo pace, starting at 6:48 and pick up pace slightly every half mile until hit last 1.5mi at 6:00 down to 5:52 for last 1/2 mi. Good workout. Legs feel really good after yesterdays easy day.

Monday Feb 14, 2011 #

12 PM

Running (Easy) 1:02:00 [3] 8.0 mi (7:45 / mi) +300ft 7:29 / mi
slept:6.0 shoes: Montrail Rogue Racer #1

Out and back on north river trail. Ran into Mario and cruised with him on way back. Legs feel better after easy flush.

Sunday Feb 13, 2011 #

7 AM

Strength (p90) 45:00 [3]
slept:7.0

level 2 circuit + ab ripper x
12 PM

Running tempo (Temp Hill) 1:06:00 [3] 9.3 mi (7:06 / mi) +491ft 6:46 / mi
shoes: Montrail Rogue Racer #1

DRW-56-50 Forest loop. Legs felt a little sluggish at first, but shook out nicely the second half. sub 8s on the climb and sub 7s on the way back from high point. Dirt double track is really sandy and soft for this time of year. Overcast and little windy.

Saturday Feb 12, 2011 #

3 PM

Running (Steady State Rolling) 2:08:00 [3] 14.8 mi (8:39 / mi) +1025ft 8:07 / mi
slept:8.5 shoes: Montrail Rogue Racer #1

DRW-Green Mtn Loop. Lots of XC bushwacking, lots of new logging going on in the middle swath of the trail section and trail is gone, bummer, be glad when they're done. Had to bushwack to fireroads and pick up RR trail over to lava flow. area on southern Green Mtn Slope. Lots of exploring. Super windy, felt like I always had head/cross wind. Good resistance training though. High 50s and sunny. Legs felt good.

Friday Feb 11, 2011 #

8 AM

Running long (hills) 3:36:00 [3] 20.6 mi (10:29 / mi) +5450ft 8:23 / mi
slept:6.9 shoes: Montrail Rogue Racer #1

Smith Rock. Big day from the water troughs. Gray Butte, double Burma, Misery Ridge, Scar. Big week the last 7 days. Overcast and in the 40s, clouds burned off by the latter half of the run. Nice day.

Thursday Feb 10, 2011 #

12 PM

Running (tempo+hills) 1:17:00 [4] 10.6 mi (7:16 / mi) +1125ft 6:36 / mi
slept:6.8 shoes: Montrail Rogue Racer #1

Awbrey-Overturf Butte Double Summit. Ran steady 6:50 down to 6:35 pace between buttes. Good workout. Legs are feeling pretty recovered, hard session at Smith Rock tomorrow at dawn for some vert. Head cold is pretty much gone I think. Sunny and 50s and ran with shirt off...doesn't get any better in the high desert in February! Giddyup!

Wednesday Feb 9, 2011 #

12 PM

Running (Steady State) 1:13:00 [3] 9.6 mi (7:36 / mi) +450ft 7:17 / mi
slept:7.7 shoes: Montrail Rogue Racer #1

Southern Bridge-Green Gate. Cruiser with Zone crew at lunch. Legs slow to warm up, smoother today though. Cold chillin' out so won't log it. Sleep and acidophilus/herbal remedies doin' it's thing.

Tuesday Feb 8, 2011 #

12 PM

Running (Easy) 1:15:00 [3] 9.6 mi (7:49 / mi) +550ft 7:25 / mi
slept:6.5 (sick) shoes: Montrail Rogue Racer #1

HIghlands-Overturf Loop with Wolfe at lunch. Legs started out heavy but shook out by end. Good to have company, weather was cold and snow flurries. Still tired and head cold. Gonna try to get good sleep tonight.
9 PM

Strength (p90) 45:00 [3]
(sick)

level 2 circuit + ab ripper x

Monday Feb 7, 2011 #

1 PM

Running (hills) 1:05:00 [2] 7.6 mi (8:33 / mi) +850ft 7:44 / mi
slept:7.5 (sick) shoes: Montrail Rogue Racer #1

Awbrey Butte Loop easy. Feeling run down after crazy work schedule last week and then traveling/racing over the weekend. Sinus, scratchy throat. Trying to fight it off with lemon, Vit C, and Immune booster herbs. Legs still little sore, but felt better the last 30 minutes of the run. Windy and sunny today...wind chill factor for sure.

Sunday Feb 6, 2011 #

3 PM

Running (Easy) 1:36:00 [3] 8.6 mi (11:10 / mi) +1800ft 9:19 / mi
slept:6.5 shoes: Montrail Rogue Racer #1

Yakima Skyline Rim Trail with Scott. Awesome trail. First 20 minutes felt heavy, but legs felt good considering yesterdays race after getting them moving.

Saturday Feb 5, 2011 #

7 AM

Running warm up/down (race warm-up) 15:00 [1] 1.5 mi (10:00 / mi) +100ft 9:24 / mi
shoes: Montrail Rogue Racer #1

Orcas warm up
8 AM

Running race (Orcas Island 50k) 5:13:00 [3] 35.0 mi (8:57 / mi) +8000ft 7:21 / mi
slept:7.0 shoes: Montrail Rogue Racer #1

Definitely long course...but that's cool. James is getting a reputation for some awesome, hard races. He's a good course designer. Varner miles. Bonked hard from 11-15 or 16 miles going up power line climb. Stupid, early season mistake...waited to take a gel too long...made me lose contact with Padre and Seth...dumb mistake.

Friday Feb 4, 2011 #

Note
slept:4.7 (rest day)

Travel Day to Orcas Island

Thursday Feb 3, 2011 #

Note
slept:5.0 (rest day)

Super busy with crazy deadlines this week, late nights, lots of computer hours. Was gonna run at lunch, deadline got in way.

Wednesday Feb 2, 2011 #

12 PM

Running (Easy) 1:19:00 [3] 9.6 mi (8:14 / mi) +200ft 8:04 / mi
slept:5.0 shoes: Montrail Rogue Racer #1

Southern Bridge-Green Gate with Zone crew. Sunny and cold.

Tuesday Feb 1, 2011 #

12 PM

Running (Easy) 39:00 [2] 5.0 mi (7:48 / mi)
slept:7.1 shoes: Montrail Rogue Racer #1

Old Mill Loop. Sunny and Cold.

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