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Training Log Archive: broncobilly

In the 28 days ending Feb 28, 2014:

activity # timemileskm+ft
  Ski8 25:35:00 12.7 20.44 2635
  Running21 24:30:00 185.1(7:57) 297.89(4:56) 28983
  Strength4 2:00:00
  Cycling3 1:05:00 12.5(5:12) 20.12(3:14) 500
  Total35 53:10:00 210.3 338.44 32118

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Friday Feb 28, 2014 #

10 AM

Ski (Nordic Ski Tour) 2:10:00 [3] 9.2 mi (14:08 / mi) +1200ft 12:35 / mi

Meissner snow park up to Nordeen Shelter (steeper route), Nordeen loop and back around by Swampy. Warm overcast day. Solid and fun solo outing.
5 PM

Ski (Telemark Ski at Mtn) 3:30:00 [3]

Night ski at Hoodoo. Lots of laps, fun night with the boys.

Thursday Feb 27, 2014 #

Running (Treadmill Hillclimb) 35:00 [3] 4.0 mi (8:45 / mi) +1100ft 6:57 / mi
shoes: Patagonia Everlong 17

gym workout

Wednesday Feb 26, 2014 #

Cycling (Bike Commute) 15:00 [3] 2.5 mi (6:00 / mi) +250ft 5:29 / mi

Tuesday Feb 25, 2014 #

12 PM

Running (River Loop) 39:00 [3] 4.8 mi (8:07 / mi) +150ft 7:53 / mi
shoes: Patagonia Everlong 17

Easy lunch run

Monday Feb 24, 2014 #

Cycling (Bike Commute) 30:00 [3] 5.0 mi (6:00 / mi) +250ft 5:44 / mi

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

12 PM

Cycling (Stationery Bike) 20:00 [3] 5.0 mi (4:00 / mi)

Spin in Gym to flush legs

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.

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.

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

Sunday Feb 16, 2014 #

4 PM

Running hills (Awbrey Butte Loop) 1:30:00 [3] 12.3 mi (7:19 / mi) +1550ft 6:32 / mi
shoes: Patagonia Everlong 18

Solid tempo work, double Awbrey, combo trails and roads.

Saturday Feb 15, 2014 #

4 PM

Running hills (Awbrey Butte Loop) 1:28:00 [3] 11.4 mi (7:43 / mi) +1240ft 7:00 / mi
shoes: Patagonia Everlong 19

Awbrey evenning loop, finished with headlamp on.

Friday Feb 14, 2014 #

9 AM

Ski (Telemark at Mtn) 5:00:00 [3]

5 hours of solo skiing in heavy snow fall and pow. Windy and crap visibility top of lifts, but went non-stop for 5 hours, ate on lift. Solid day, legs are getting stronger.

Thursday Feb 13, 2014 #

Running hills (Awbrey Butte Roadie Loop) 1:15:00 [3] 10.1 mi (7:26 / mi) +1120ft 6:43 / mi
shoes: Patagonia Everlong 18

In 40s but roads only thing clear right now.

Wednesday Feb 12, 2014 #

12 PM

Running (OM Loop) 38:00 [3] 5.0 mi (7:36 / mi) +150ft 7:23 / mi
shoes: Patagonia Everlong 18

Sucky slush crap out on the noon run. Sucked, cut it short...dreadmill tonight.
11 PM

Running hills (Treadmill Hillclimb) 1:15:00 [3] 10.0 mi (7:30 / mi) +2030ft 6:17 / mi
shoes: Patagonia Everlong 19

4 miles at 1%, 3 miles at 10%, 3 miles at 1%

Tuesday Feb 11, 2014 #

12 PM

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

1 PM

Running hills (Treadmill Hillclimb) 46:00 [3] 6.0 mi (7:40 / mi) +1730ft 6:01 / mi
shoes: Patagonia Everlong 17

3 mile hillclimb at 10%, then 6:15 pace flat

Monday Feb 10, 2014 #

11 PM

Running (Treadmill) 1:05:00 [3] 7.0 mi (9:17 / mi) +2770ft 6:45 / mi
shoes: Patagonia Everlong 19

Late night treadmill with some good hill climbs thrown in at 10%.

Sunday Feb 9, 2014 #

Ski (Telemark Ski at Mtn) 4:30:00 [3]

Ski with kids all day. Good times. Bman clicked on his parallel turns and Annie started getting hers. Good stuff. So much new snow. Solid.

Saturday Feb 8, 2014 #

9 PM

Ski (XC Ski) 1:08:00 [3] 3.5 mi (19:26 / mi) +580ft 16:48 / mi

Skied from front door into Hillside Park. Fun night ski.

Friday Feb 7, 2014 #

Ski (Telemark Ski at Mtn) 5:00:00 [3]

Charged hard in fresh light POW all day, 3 hrs. with Bandit on his board, we had good time. Solid outing. Noodle legs by end of day.

Note

Snowed 20" in town and almost 6 feet at the mountain. Skiing next few days for sure

Thursday Feb 6, 2014 #

12 PM

Running hills (Awbrey Butte Loop) 1:22:00 [3] 10.2 mi (8:02 / mi) +1075ft 7:19 / mi
shoes: Patagonia Everlong 18

Super cold again. Hands about froze off. Snowing and ran combo of River Trail and roads. Looks like treadmill for long run this weekend. Skiing is gonna be epic though. Tele turns in POW tomorrow. Giddyup.

Wednesday Feb 5, 2014 #

12 PM

Running (Southern Bridge Loop) 53:00 [3] 7.4 mi (7:10 / mi) +333ft 6:52 / mi
shoes: Patagonia Everlong 18

Solid cold snow day (8 degrees) with Zone crew. Wolfeman showed up. Good to catch up with him.

Tuesday Feb 4, 2014 #

12 PM

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

1 PM

Running (Treadmill - Gym) 45:00 [3] 6.8 mi (6:37 / mi) +500ft 6:11 / mi
shoes: Patagonia Everlong 17

1 mile warm up then 30 sec on, 30 sec full rest off (10% grade at 6 min pace), then 4 miles @6:15 pace (last 3 min step down to 5:27s) and cool down. Solid workout.

Monday Feb 3, 2014 #

12 PM

Running hills (Awbrey Butte-Green Gate) 1:18:00 [3] 10.0 mi (7:48 / mi) +1000ft 7:08 / mi
shoes: Patagonia Everlong 17

Easy pace. 2" snow on North side of the butte. Cold today.

Sunday Feb 2, 2014 #

5 PM

Running hills (Treadmill - Hillclimb) 1:02:00 [3] 7.5 mi (8:16 / mi) +3220ft 5:53 / mi
shoes: Patagonia Everlong 19

3 miles at 7%, 2 miles at 10%, 10 x 30sec at 10% speed intervals w/ 30 sec rest, then 1 mile at 2% cooldown.

Saturday Feb 1, 2014 #

Ski (Telemark at Mtn) 3:30:00 [3]

Solid outing with Bman...hit Outback for 1st time with bman...solid learning spot. Good time with him.

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