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Training Log Archive: broncobilly

In the 28 days ending Feb 28, 2013:

activity # timemileskm+ft
  Running25 33:09:00 254.0(7:50) 408.77(4:52) 27299
  Cycling20 6:00:00 57.4(6:16) 92.37(3:54) 4602
  Strength14 5:18:00
  Total51 44:27:00 311.4 501.14 31901
averages - sleep:7

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Thursday Feb 28, 2013 #

7 AM

Cycling (bike commute) 30:00 [3] 4.8 mi (6:15 / mi) +400ft 5:48 / mi

12 PM

Running hills (Double Awbrey Butte) 1:18:00 [3] 10.3 mi (7:34 / mi) +1465ft 6:40 / mi
shoes: Patagonia Everlong 4

Nice and steady, good flusher after yesterdays effort. Legs feel pretty darn good.
11 PM

Strength (Dumbbell Circuit + core) 37:00 [3]

15 min dumbbell circuit + ab ripper x + 3-2-1 planks...BAM! Love the HITT dumbbell workout I stumbled upon...superfly bang for the buck.

Wednesday Feb 27, 2013 #

7 AM

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

12 PM

Running intervals (Southern-Green Gate) 1:06:00 [3] 9.6 mi (6:52 / mi) +500ft 6:33 / mi
slept:7.0 shoes: Patagonia Everlong 4

First 4 mi easy w/ Footzone noon run group, then broke off and went to green gate...intervals rest of the way: 7/10s hard (sub 6 pace) - 3/10s recovery @ 7:30 pace x 5. Good workout.

Tuesday Feb 26, 2013 #

7 AM

Running (Treadmill) 25:00 [3] 3.4 mi (7:21 / mi)
shoes: Saucony Kinvara 3 #4

quick TM workout this morning...busy day coming

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

This is starting to get easy...

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

8 PM

Strength (Dumbbell Circuit + planks) 21:00 [3]

Not to be left behind...Sinclair...I'm on it. Bandit style planks. 3 x 5 min strength circuit + 7 min planks (3-2-1 w/ 30 sec rest). New home office/workout space is money.

Monday Feb 25, 2013 #

7 AM

Cycling (bike commute) 25:00 [3] 5.0 mi (5:00 / mi) +400ft 4:39 / mi

12 PM

Running tempo (Awbrey Butte 10) 1:09:00 [3] 10.2 mi (6:46 / mi) +1000ft 6:11 / mi
shoes: Patagonia Everlong 4

Hard tempo effort, especially with windy conditions today and sore quads from Smith on Friday. took floater cruiser break for 1/2 mile when I ran up on Sterling on DRT, then back on it.

Sunday Feb 24, 2013 #

Note
(rest day)

worked on house, repaired beam in attic and unpacked and moved piano...no time to run. beat...worked non-stop ALL DAY.
11 PM

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

15 min dumbell circuit + ab ripper. finally got my pullup bar mounted at new house. Nice.

Saturday Feb 23, 2013 #

7 AM

Running hills (OM-AB 10) 1:25:00 [3] 10.3 mi (8:15 / mi) +1000ft 7:33 / mi
shoes: Patagonia Everlong 3

Early morning cruiser from house to shake out legs from Smith yesterday.

Friday Feb 22, 2013 #

1 PM

Running long (Smith Rock Loop) 3:17:00 [3] 20.0 mi (9:51 / mi) +5584ft 7:47 / mi
shoes: Patagonia Everlong 3

Solid Smith outing. Troughs-N Side Gray summite-S Rd, then up and over the ridgline heading SW from S Saddle. Have never run this section, had to do 100 meter bushwack thru cliff band to pick up the pirate trail andover to Snake Pillar and down into Sherwood-up Backside Burma-Misery-Burma-Traverse to the troughs. Solid day. Felt pretty good, ran all of Burma, both sides.

Thursday Feb 21, 2013 #

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

7 AM

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

12 PM

Running hills (Awbrey Butte 10) 1:16:00 [3] 10.3 mi (7:23 / mi) +1000ft 6:45 / mi
shoes: Patagonia Everlong 4

Easy cruiser at lunch
9 PM

Strength (Dumbbell Circuit) 15:00 [3]

Wednesday Feb 20, 2013 #

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

12 PM

Running intervals (Southern-Green Gate) 1:09:00 [3] 10.0 mi (6:54 / mi) +450ft 6:37 / mi
shoes: Patagonia Everlong 4

Easy pace with FootZone group to the bridge, then went solo out to green gate and back, last 4 miles interval os .8mi at 5k race pace with .2mi float at 7:30pace. Nice weather today.

Tuesday Feb 19, 2013 #

Cycling (bike commute) 30:00 [3] 4.6 mi (6:31 / mi) +400ft 6:02 / mi

Strength (P90x Plyometrics) 1:00:00 [3]

plyo workout with kids in living room. they're funny. good workout though.

Note
(rest day)

Busy work day

Monday Feb 18, 2013 #

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

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

12 PM

Running tempo (Awbrey Butte 10) 1:08:00 [3] 10.0 mi (6:48 / mi) +1000ft 6:13 / mi
shoes: Patagonia Everlong 3

long tempo...first mile in 7:08, rest in mid to low 6 pace, except 10:03 up archie briggs trail and 2 back to back sub 6s on downhill. Solid workout.

Sunday Feb 17, 2013 #

Strength (Dumbbell Circuit) 15:00 [3]

Cycling (Townie Kid Tour) 20:00 [3] 2.5 mi (8:00 / mi) +200ft 7:26 / mi

park tour w/ kiddos
4 PM

Running intervals (OM Fartlek) 53:00 [3] 6.9 mi (7:41 / mi) +400ft 7:17 / mi
shoes: Patagonia Everlong 4

Fartlek run with Bman on his bike. sections of hard intervals of 1-4 min to race him through parks.

Saturday Feb 16, 2013 #

7 AM

Running (Shevlin-Overturf Loop) 2:04:00 [3] 14.7 mi (8:26 / mi) +1400ft 7:44 / mi
shoes: Patagonia Everlong 4

From house out to Shevlin through to Ben's trail back Cascade Highlands, Overturf Butte summit

Friday Feb 15, 2013 #

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

2 PM

Running (OM Loop) 1:03:00 [3] 8.3 mi (7:35 / mi) +450ft 7:13 / mi
shoes: Patagonia Everlong 4

OM Fartlek run with Bman on his bike. Lots of varying fast intervals.

Thursday Feb 14, 2013 #

7 AM

Strength (Ab Ripper X + dumbells) 25:00 [3]

Ab Ripper + 10 min dumbbell circuit
8 AM

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

12 PM

Running hills (Double Awbrey Butte) 1:27:00 [3] 11.7 mi (7:26 / mi) +1600ft 6:35 / mi
shoes: Patagonia Everlong 4

Lunch run with Max. Up Archie Briggs, down eastside, back up Archie Briggs and down through Hillside Park. Good run. Gorgeous day.

Wednesday Feb 13, 2013 #

8 AM

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +200ft 5:35 / mi

12 PM

Running (southern Bridge Loop) 53:00 [3] 7.4 mi (7:10 / mi) +225ft 6:58 / mi
shoes: Patagonia Everlong 4

Noon run with FootZone. Joel V and I picked it up for about a mile in the middle (hard effort). Cruiser the rest of the time.

Tuesday Feb 12, 2013 #

8 AM

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

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.4 mi (7:18 / mi) +225ft 7:06 / mi
shoes: Patagonia Everlong 4

Easy cruiser with Teague

Monday Feb 11, 2013 #

7 AM

Strength (Ab Ripper X + dumbells) 25:00 [3]

ab ripper plus 10 min dumbbell circuit

Cycling (bike commute) 20:00 [3] 3.4 mi (5:53 / mi) +200ft 5:34 / mi

12 PM

Running hills (Awbrey-Green Gate Loop) 1:07:00 [3] 9.4 mi (7:08 / mi) +900ft 6:32 / mi
shoes: Patagonia Everlong 3

Run with Bandit at lunch. Solid pace. Mild temps today. Trail almost all the way clear. Barely any ice.
8 PM

Running (Bill Healey Loop) 53:00 [3] 6.8 mi (7:48 / mi) +300ft 7:29 / mi
shoes: Patagonia Everlong 3

Easy cruiser night run with Teague

Sunday Feb 10, 2013 #

Note
(rest day)

No running. Mounted trim in kitchen and 2 bathrooms and set up make-shift office finally...more unpacking.
3 PM

Cycling (bike commute) 20:00 [3] 2.4 mi (8:20 / mi) +200ft 7:43 / mi

Townie cruiser for pizza and beer with Bman

Saturday Feb 9, 2013 #

7 AM

Running (S Bridge-Overturf Butte) 1:20:00 [3] 10.8 mi (7:24 / mi) +850ft 6:54 / mi
shoes: Patagonia Everlong 3

Southern bridge loop, then up Overturf Butte and home. Cold this morning.

Friday Feb 8, 2013 #

7 AM

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

2 PM

Running long (Smith Rock Loop) 2:40:00 [3] 16.0 mi (10:00 / mi) +4300ft 7:58 / mi
shoes: Patagonia Everlong 3

From Compound, up misery up new trail to burma saddle, down backside burma, gray summit via S route and back. Nice day.

Thursday Feb 7, 2013 #

8 AM

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

12 PM

Running intervals (Hillside-Awbrey Loop) 55:00 [3] 7.6 mi (7:14 / mi) +900ft 6:30 / mi
shoes: Patagonia Everlong 4

Starting at top, intervals back to office: 5 x [.7mi @ 6min pace x .3 @ 8min pace]. Legs felt pretty good today.

Wednesday Feb 6, 2013 #

7 AM

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

makin' contact
8 AM

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

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.4 mi (7:18 / mi) +225ft 7:06 / mi
shoes: Patagonia Everlong 4

Easy loop with Zone crew at lunch.

Tuesday Feb 5, 2013 #

Strength (Dumbbell Circuit) 15:00 [3]

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

9 PM

Running hills (Awbrey-Green Gate Loop) 1:13:00 [3] 9.0 mi (8:07 / mi) +900ft 7:25 / mi
shoes: Patagonia Everlong 3

Night run from house

Monday Feb 4, 2013 #

8 AM

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

I'm done chattin...

Cycling (Bike commute) 20:00 [3] 3.4 mi (5:53 / mi) +200ft 5:34 / mi

1 PM

Running (Southern Bridge Loop) 58:00 [3] 8.0 mi (7:15 / mi) +225ft 7:04 / mi
shoes: Patagonia Everlong 4

Steady state cruiser with Bandit at lunch. Legs felt heavy from tempo yesterday but shook out okay by end.

Sunday Feb 3, 2013 #

3 PM

Running tempo (OM Loop) 1:07:00 [3] 8.5 mi (7:53 / mi) +300ft 7:38 / mi
shoes: Patagonia Everlong 4

Tempo run with Bman on his bike. got to see the Bard Owl at Farewell Bend Park, really close up. Was on a post 10 feet from the trail. Cool. Bman climbed all the way up to the house on the bike (200 feet in 1/2 mile) on his 7 speed mtb bike. First time he climbed whole thing. Good stuff.

Saturday Feb 2, 2013 #

Note
(rest day)

ankle sore so took day off, HIIT workout of one-legged hops on Thurs...then long run Fri....day off to rest it.

Friday Feb 1, 2013 #

2 PM

Running hills (Horseridge 20) 2:35:00 [3] 20.0 mi (7:45 / mi) +2100ft 7:03 / mi
shoes: Patagonia Everlong 4

Nice day at Horseridge...trails are finally not too junky. Ran out to Golden Basin pad and back.

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